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  • The Ultimate 6-Week Home Workout

Building a great physique at home is as easy as investing in dumbbells and a bench.

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The Ultimate 6-Week Home Workout

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Are you so short on time that commuting 20 plus minutes to the gym keeps you from getting your workouts in? Or maybe you’ve got a different reason where you want to train at home. Either way, it’s why this program has a three-day training split, requiring only the bare necessities: a set of dumbbells and a bench. 

The first two weeks of the routine will have you focusing on strength , maintaining your reps in the 6-8 range. You’ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy . Within each workout, you’ll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. As for the remaining weeks, rest periods will drop down to one minute.  

A few of the exercises in this routine are great substitutes for the ones rarely seen outside the gym. No lat pulldown at home? No problem, straight-arm lat pulls will do the job. And if you don’t have a seated calf raise machine lying around the living room, we’ve got you covered with the dumbbell version. 

SEE ALSO:  28 Days to Lean Meal Plan 

The 6-Week Home Workout

Bench and dumbbells only workout.

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Chest and Back

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How to Create a Home Workout Routine You’ll Actually Stick With

Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates by the National Association of Sports Medicine.

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Why Routines Matter

Creating your workout routine, sample weekly workout schedule.

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Frequently Asked Questions

  • Next in Working Out At Home Guide 19 Bodyweight Exercises to Build Strength

Going into a workout without a routine is like building a piece of furniture without directions. You will probably spend a lot of time spinning your wheels and not making real progress.

The problem is, figuring out how to create a new routine you'll stick to whether in the gym or working out at home, is no easy task. And not everyone has the opportunity to work with a personal trainer. Plus, a quality workout program can cost a bit of money.

But that doesn't mean you can't benefit from building a workout routine. With a little thought you can create your own workouts that you will actually stick to. Here's how.

A well-crafted workout routine can elevate your training and propel you toward your goals. The way your body responds to exercise is directly related to the method of your training. The number of reps, sequence of exercises, rest intervals, time under tension, and even weight of the load are all important for seeing results.

Equally as important is making sure your routine is something you enjoy or have social support for. If you do not like the workout or feel socially isolated, you're not going to participate and it won't work for you. The key to making sure you stick to the plan is creating a routine you like.

Creating your workout routine is largely dependent upon your own goals, lifestyle, schedule, and preferences. If your goal is to build muscle, weight training workouts should be your mainstay.

On the other hand, if your goal is to improve cardiovascular endurance, cardio workouts will be your focus. If your goal is weight management, that will require a combination of cardio and strength training workouts. Below, you will find out how to develop a routine for both cardio and weight workouts.

Cardio Workouts

When it comes to cardio workouts , the key is consistency. And to make that happen you will want to choose a cardio workout (something that keeps your heart up for an extended period of time) that you enjoy. For example, cycling on an exercise bike for 30 minutes could be right up your alley. Then choose the number of days you would like to perform the cardio workouts. Typically, people do cardio workouts as little as once per week, to as much as three to four times per week.

When deciding how long you'll workout, look at your availability and fitness level. If you only have 20 minutes to exercise, 20 minutes is your goal. If you can physically only perform 10 minutes, then 10 minutes is your goal. Realistically think about your schedule and time commitments while mapping out a routine.

If you have a goal in mind, like running a marathon or improving your pace time, you will want to sprinkle in some long-duration low-intensity sessions, combined with high-intensity short sessions. This helps allow adequate rest between workouts and calls upon multiple muscle fiber types .

You can also increase the intensity and length of your workouts over the course of several weeks as your fitness level improves. This process is known as periodization . Research suggests that running performance improved after a 6-week periodization program.

It's important to note, though, that once you have reached and completed the peak phase of periodization, you will want to take a 2-week break to rest and recover before beginning another training program. If your goal is fat loss, you can still utilize the principles of a periodized program to improve cardiovascular health and the rate of fat loss.

Weight Workouts

Periodization techniques also can be utilized for weight workouts. The purpose is to increase the workload over the course of several weeks by changing rep ranges, rest periods, and weights. At the end of your peak week (the final week in your program), you will need to schedule two weeks of rest and recovery.

Start by determining how many days you can commit to exercise and create your body part split from there. If you're only able to exercise twice per week, a total body or upper body/lower body split may be ideal for you.

If you have three or more days available to exercise each week, consider grouping body parts together based on muscle groups that work together. For example, chest, triceps, and shoulders, back and biceps, and legs.

The good news is whether you have two days to exercise or four days, you can experience the same results as long as the overall volume (number of sets and reps) is the same.

Once you choose your split, you need to decide your rep range and number of sets per exercise. At the early stages of a periodized program, you may want to do three to four sets with 10 to 12 reps.

The weight you choose is based on your level of fitness. If the final rep of 12 is easy, you should increase the weight. Perform this rep range for two weeks. Then progress to two to three sets of 8 to 10 reps. After two weeks, adjust rep scheme to 6 to 8 reps for two to three sets.

You also need to consider rest intervals between sets. As the weight becomes heavier, you will need more time to rest, while at the beginning of your program you may need less. Start with 30 to 60 seconds of rest between sets if the rep range is high.

A moderate-level rep range could benefit from 60 to 90 seconds of rest. While a heavier load and rep range requires 2 to 5 minutes of rest between sets. When planning the order of exercises, begin with large muscles and utilize compound exercises . Then program smaller muscles and isolation exercises—think squat vs. leg extensions.

You may be wondering what your workout routine will look like once you put everything together. Below we provide you with an example of a weekly cardio routine and a weekly weight routine.

Cardio Workout

As you put together a cardio workout—or follow this one—remember that adequate rest between high-intensity workouts in the form of full rest days or lighter exercise days is essential for preventing injury and overtraining. Avoid programming two high-intensity workouts for the same reason.

Weight Workout

The following workout utilizes compound exercises before single-joint movements to allow for more energy during more difficult, larger muscle compound exercises. To avoid injury and overtraining, utilize a warm-up set at the beginning of each exercise comprised of 40% to 60% of the training load for 10 to 12 reps. That means if you plan to a 30-pound dumbbell for your first set, a 12-pound dumbbell is needed for the warmup set. A set of adjustable dumbbells can help streamline the process.

Helpful Tools & Tips for Sticking to Your Routine

The best workout routine is one you will actually stick to. Studies find that participating in an exercise that you enjoy—and having a support system along with it—means you are more likely to continue your routine for the long haul.

In fact, a workout partner or support system can do wonders for your exercise goals. So, if you do not have someone to workout with or a support system, consider getting a buddy to train with or join an online community.

Consistency also is essential for making gains on your goals, sticking to the routine is necessary. Put on activewear that signals you mean business—such as a great two-piece workout set . And so is being realistic with your commitments and goals.

If you schedule yourself six workouts this week but realistically can only exercise three days, you're setting yourself up for failure. Create goals based on what you can actually commit to and adjust from there. You are better off reaching your goal of three days per week, feeling good about your success, and continuing from there.

Finding ways to help you keep your exercise commitment is a smart way to stick to your routine. Utilizing modern conveniences like streaming apps and fitness planners can make your life easier and more likely to reach your goals.

Streaming Apps

There's an app for everything these days including workout planners. You can find anything from complete workout routines for your fitness goal and body type, to live classes, pre-recorded workouts, and in depth video libraries demonstrating how to perform various movements and exercises. Many apps also let you easily track your progress and view past workouts.

For those looking for a support system, dozens of fitness apps offer ways to link with your friends, share with your community, and set up challenges for yourself and your friends. There's no shortage of motivation and accountability. Whether you go for the free version or upgrade to paid, streaming apps are a great tool for sticking to your workout routine.

Fitness Planners

There's nothing like holding paper in your hands and having a plan mapped out in front of you. For those who prefer a more tangible planner, fitness planners may be your answer to sticking to your routine.

The best part of a fitness planner is you get to create your plan however you would like and the planner keeps it organized. Most planners offer a place to jot down your goals and map out your plan. Others include a calendar, a place to log your nutrition and hydration, cardio workouts, and even motivational mantras.

When shopping for a fitness planner, take into account size, format, price, and other preferences. That way, you're more likely to use it. Making fitness fun, including the use of novelty items like a fitness planner, has been shown to lead to engagement and adherence to a workout routine over time.

A Word From Verywell

Creating a workout plan is worth the time it takes you to create—especially if it will help you stick to the program and reach your goals. But, remember there's no one-size-fits-all approach to fitness. Personalizing your routine to your lifestyle, skill level, and personal preferences means you're less likely to skip a workout.

What's more, using modern conveniences like streaming apps and fitness journals to make your life easier is a great way to help you along your journey. But if you're still not sure how to create a plan that's appropriate for you, talk to a healthcare professional about what is right for you given your medical history and fitness level.

Current recommendations for physical activity in adults is 150 to 300 minutes per week of moderate-intensity workouts, 75 to 150 minutes of vigorous intensity workouts, and two days of strength training workouts. You can split this up however you'd like. If you only have 10 minutes to exercise, that would suffice as something is always better than nothing.

The number of days you exercise each week does not matter as long as the overall volume is accomplished. It's also important to note that rest between workouts is essential for preventing injury and to avoid overtraining. For that reason, exercising two to four days per week would work well for most people.

If your workouts are shorter in duration and focus on fewer muscle groups, then one rest day each week will suffice. Wearing comfortable slides can also help with post-workout recovery. It's important to note that each muscle group requires one to three days of exercise for optimal muscle-building potential. That means training frequency really boils down to personal preference.

Gjestvang C, Abrahamsen F, Stensrud T, Haakstad LAH. What makes individuals stick to their exercise regime? A one-year follow-up study among novice exercisers in a fitness club setting . Front Psychol . 2021 May 28;12:638928. doi:10.3389/fpsyg.2021.638928

Lachman ME, Lipsitz L, Lubben J, Castaneda-Sceppa C, Jette AM. When adults don't exercise: Behavioral strategies to increase physical activity in sedentary middle-aged and older adults . Innov Aging . 2018 Jan;2(1):igy007. doi:10.1093/geroni/igy007

Amaro-Gahete FJ, De-la-O A, Sanchez-Delgado G, Robles-Gonzalez L, Jurado-Fasoli L, Ruiz JR, Gutiérrez A. Functional Exercise Training and Undulating Periodization Enhances the Effect of Whole-Body Electromyostimulation Training on Running Performance. Front Physiol . 2018 Jun 13;9:720. doi:10.3389/fphys.2018.00720

Clark JE. The impact of duration on effectiveness of exercise, the implication for periodization of training and goal setting for individuals who are overfat, a meta-analysis. Biol Sport . 2016 Dec;33(4):309-333. doi:10.5604/20831862.1212974

Evangelista AL, Braz TV, La Scala Teixeira CV, et al.  Split or full-body workout routine: Which is best to increase muscle strength and hypertrophy?   Einstein (São Paulo) . 2021;19:eAO5781. doi:10.31744/einstein_journal/2021AO5781

Matos F, Ferreira B, Guedes J, Saavedra F, Reis VM, Vilaça-Alves J. Effect of rest interval between sets in the muscle function during a sequence of strength training exercises for the upper body . J Strength Cond Res . 2021 Jun 1;35(6):1628-1635. doi:10.1519/JSC.0000000000002941

Romero SA, Minson CT, Halliwill JR. The cardiovascular system after exercise. J Appl Physiol (1985). 2017 Apr 1;122(4):925-932. doi:10.1152/japplphysiol.00802.2016

Krzysztofik, Wilk, Wojdała, Gołaś. Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods .  IJERPH . 2019;16(24):4897. doi:10.3390/ijerph16244897

Ribeiro B, Pereira A, Neves PP, et al. The role of specific warm-up during bench press and squat exercises: A novel approach .  IJERPH . 2020;17(18):6882. doi:10.3390/ijerph17186882

Bailey RR. Goal setting and action planning for health behavior change . Am J Lifestyle Med . 2017 Sep 13;13(6):615-618. doi:10.1177/1559827617729634

Lakicevic N, Gentile A, Mehrabi S, Cassar S, Parker K, Roklicer R, Bianco A, Drid P. Make fitness fun: Could novelty be the key determinant for physical activity adherence? Front Psychol . 2020 Oct 15;11:577522. doi:10.3389/fpsyg.2020.577522

Yang YJ. An Overview of Current Physical Activity Recommendations in Primary Care. Korean J Fam Med . 2019 May;40(3):135-142. doi:10.4082/kjfm.19.0038

Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci . 2019 Jun;37(11):1286-1295. doi:10.1080/02640414.2018.1555906

By Shoshana Pritzker RD, CDN, CSSD, CISSN Shoshana Pritzker RD, CDN is a sports and pediatric dietitian, the owner of Nutrition by Shoshana, and is the author of "Carb Cycling for Weight Loss." Shoshana received her B.S in dietetics and nutrition from Florida International University. She's been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine, JennyCraig.com, and more.

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Everything You Need to Know About the 13 Best At-Home Workout Programs

By Alexa Tucker and Christa Sgobba, C.P.T.

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All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.

If your living room workouts are feeling a little stale by now, we have you covered: The best home workout programs can breathe some life into your workout routine—and even may introduce you to some new ways to exercise.

At-home workouts are pretty much the way of life now, as most gyms across the country are still shuttered due to the new coronavirus pandemic . For those used to taking fitness classes at gyms or studios, at-home workouts have been a bit of an adjustment. One main reason? When you work out in a fitness class, you don’t have to give much thought to your next half hour or hour: Your body simply moves to follow your instructor’s directions. This can take a lot of pressure off you, and help you just focus on your workout at hand.

But when you’re working out at home, you’re responsible for the whole plan: What exercises should you do? How many reps of each? How often should you rest? Are you feeling a cardio workout ? An upper-body workout ? Or do you want to fit in a total body workout instead? For many of us, answering all these questions is an added stress we’d rather avoid right now.

And the good news is that’s something you can avoid—without skipping your workout. There are a bunch of at-home workout programs that take the guesswork out for you. They’ll give you the whole exercise plan, and all you’ll have to do is show up and get ready to sweat.

There are so many at-home workout programs, in fact, that it can get daunting trying to pick the best one for you. While you might've heard your friends or coworkers sing the praises of their own go-to program, like Tone It Up or Insanity, deciding on the best home workout programs for you is a personal choice based on your lifestyle and your goals.

There are plenty of factors that vary among programs: how much they cost, what kind of workouts are involved, how long each workout takes, whether you need equipment, and more. (If you’re short on fitness equipment —which can be very difficult to find online now—you can follow these tips to make any move harder without adding more weight. )

One thing we’d like to note: Some of these workouts tout exaggerated results and use language that we don’t love—and some even come with meal plans (which are better left to a registered dietitian) or encourage food diaries. It's important to remember that a lot of this is just unfortunate marketing, and what you’ll get out of a workout is very unique to you and your body and other factors like your health, sleep habits, genetics, diet, and more. The workout that's best for you depends on your own body, goals, and interests. Keeping food diaries may be helpful for some people, but isn’t for everyone, and by no means do you need to follow a specific meal plan to follow the exercise program. If you don’t want to follow a meal plan or track your food, skip that part and just focus on the fitness.

It's also key to listen to your body, especially when it comes to programs with high-intensity workouts . Rest when you need to, don't push through pain, and choose a program that suits your fitness level. (For example, if fitness is new to you, jumping right into P90X probably won't feel very encouraging or enjoyable.)

To help you make the best home workout program choice for you, we took a look at some of the most popular plans out there to, first, make sure the workouts were legit and reasonably programmed and, second, to break down what you can expect from each. Here's the deal with 13 of the most popular home workout programs out there.

1. Alo Moves

What it is: Fresh workouts every week, from yoga to Pilates to meditation.

You’ll find thousands of different workout options here, for people of all different levels of fitness experience: beginner, moderate, intermediate, and advanced. (Classes are sorted by fitness level, as well by length and style, so you’ll be sure to easily find what you need.) There are lots of types of yoga classes—from Ashtanga to Vinyasa—fitness classes like HIIT or barre—and even skills-based classes, wherein you’ll learn to perfect your handstand or boost your flexibility to hit a split. Plus, you can take your workout with you (say, maybe your backyard or an open park), since you can download the routines for on-the-go use.

Cost: $20/month.

Try it: aloyoga.com

What it is: The P.Volve fitness method uses resistance-based, high-intensity (but low-impact!) moves to help build functional strength.

With P.Volve’s streaming platform, you’ll have access to more than 200 workouts (with new ones added weekly), that you can search based on things like body parts worked or length of time. The plan is customizable, and based off your goals, the app will actually suggest workouts for you each week, which takes some guesswork out of your program. P.Volve also sells optional equipment , like the flexible P.ball, resistance bands, and ankle weights.

Cost: $20/month; $135/year

Try it: pvolve.com

3. Obe Fitness

What it is: Obe Fitness offers unlimited access to live and on-demand fitness classes.

With Obe Fitness, you’ll have access to NYC’s best fitness instructors right in your living room—there are 100 live classes each week, and its signature 28-minute workouts fit in any schedule. (They also have a 10-minute express workout if you are a little more limited.) To make the most of the program, shoot for five classes a week: two strength-based Define classes, and three cardio-based Sweat classes. The program gives class recommendations based off your fitness level and experience. It stresses adding resistance when you’re ready, and modifying moves that may be a bit too challenging.

If you’re ready to add more resistance, Obe also sells options equipment, like sliders, mini bands, and ankle weights.

Cost: $27/month; $200/year

Try it: obefitness.com

What it is: A 12-week program of balanced strength and cardio workouts, each 28 minutes long.

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Created by Australian trainer Kayla Itsines, BBG is a workout program that incorporates low-intensity cardio, high-intensity interval training , and guided strength training circuit workouts that get your heart rate up and challenge your muscles. The workouts require some equipment, such as dumbbells, a medicine ball, flat benches, and a jump rope (although there are substitutions available if there's something you don't have). You can find workouts on the app, but if you’d prefer a traditional book experience, you can also download the guides in e-book form.

Cost: $20/month for an app membership; $46 per e-book

Try it: kaylaitsines.com

5. Core de Force

What it is: A no-equipment, 30-day cardio program based on mixed martial arts like boxing, kickboxing, and Muay Thai.

Created by Joel Freeman and Jericho McMatthews, Core de Force is an at-home cardio program that incorporates boxing, kickboxing, and Muay Thai combinations, bodyweight moves, and other boosts of cardio. It's abs-focused too, since boxing workouts require your core to help with rotation and keep you stable with every jab and hook.

There are eight workouts to choose from, and each one puts you through 6 to 12 three-minute rounds (each workout is 27 to 47 minutes total).

Cost: You can join Beachbody On Demand ($39 for three months, $59 for six months, or $99 for 12 months) for access to this and other Beachbody exercise programs.

Try it: beachbodyondemand.com

6. Fit Girl’s Guide 28-Day Jumpstart

What it is: A comprehensive, beginner-friendly fitness program that's focused on self-love and community.

While you can purchase (and do) Fit Girl's Guide 28-Day Jumpstart package at any time, this is a unique workout program because you're encouraged to jump in on scheduled monthly challenges and get involved on Instagram so you can connect with and support other people during the challenge. There's no equipment required for the 30-minute workouts, and they incorporate both cardio and strength training. There are four weeks of workouts listed out in the 28-Day Jumpstart, and each exercise has an illustrated explanation of how to do it with proper form.

It also comes with a Jumpstart Journal, which includes a food and exercise diary as well as self-love coaching, tips on staying on track with health goals over the weekend, and guidance to help end body-shaming self-talk.

Try it: fitgirls.com

7. Insanity

What it is: A 60-day cardio-based program for advanced exercisers.

You don't have to be in "extreme" shape to try this program according to Beachbody (the distributor of the workout), but fair warning: Insanity is a challenging program. Created by Shaun T., it includes 10 conditioning workouts that are about 30 to 60 minutes each, and you do them six days per week.

Each workout includes cardio and plyometric drills with intervals of strength, power, resistance, and core training, and the method is built around long periods of maximum-intensity effort with short rest periods built in. There's no equipment required, and it also comes with a nutrition guide.

8. Love Sweat Fitness Hot Body Sweat Guide

What it is: An eight-week cardio and strength workout program that's designed for every fitness level.

Katie Dunlop's Hot Body Sweat Guide is a step beyond her Love Sweat Fitness platform (where people can find free workout resources and build community, on the website or on Instagram). This eight-week program is filled with straightforward and fun workouts that focus on cardio and strength (specifically, your arms, legs, abs, and butt).

The e-book contains eight weeks of workouts for all levels that are under 30 minutes each, no equipment required. The program also includes an exercise encyclopedia so you can reference how to do each move with proper form, along with a warm-up and stretching guide and bonus workouts.

Try it: lovesweatfitness.com

What it is: A Pilates-based interval training program that requires zero equipment, minimal space, and 28 minutes a day for 28 days.

Blogilates founder Cassey Ho incorporated the core-strengthening elements of her POP Pilates method with high-intensity interval training to create PIIT28 (which stands for Pilates Intense Interval Training). There are six workouts per week, and in each 28-minute (and 40 seconds) workout, you'll go through seven different exercises for 45 seconds each, resting for 15 seconds in between. Then you repeat that set three times. As for the exercises themselves, they switch off between cardio exercises and Pilates moves.

The program comes with 17 guided workout videos and an e-book, which includes printable versions of the workouts, a workout calendar, a guide to warm-ups and proper form for each exercise, and a reps sheet so you can track progress.

Try it: piit28.com

What it is: A low-impact 60-day plan that incorporates elements of Pilates and yoga, done at a quicker pace for cardio benefits.

Created by Chalene Johnson, what sets PiYo apart from other workout programs is that it's low-impact, so it can be a good choice for people with joint issues. (Also, the no-jumping thing is great if you have downstairs neighbors.) Plus, there's no equipment required.

The workouts combine the strengthening elements of Pilates with the flexibility-enhancing benefits of yoga, and the moves are done at a nonstop, fluid pace to get your heart rate up. (So there's no holding yoga poses for long periods of time.) The program includes seven workouts, a 60-day workout calendar, and an eating plan.

What it is: An intense 90-day fitness program done for one hour a day, six days a week.

P90X is something of a "cult classic" workout program, and it's got a hard-core reputation—after all, the X stands for "extreme." Created by Tony Horton, the challenging workouts are done for one hour a day, six days a week, for 90 days. The workouts are varied, incorporating resistance training, cardio, plyometrics, abs work, martial arts, and yoga.

There are a few pieces of equipment required: Namely, a set of dumbbells or lightweight resistance bands, plus a chin-up bar that you can put in a doorway. The program comes with 12 workouts, as well as a nutrition plan and a workout calendar.

12. Tone It Up

What it is: A fitness community offering a variety of free and paid workouts, plus a paid nutrition plan.

Tone It Up, created by Katrina Scott and Karena Dawn, is more of a fitness community than a program, per se—the website is full of free workouts and offers daily moves. The brand also runs regularly rotating challenges throughout the year, which you can catch on its Instagram and website.

There's also a weekly workout calendar that incorporates additional workouts from the Studio Tone It Up app , which costs $15 a month. And there's no shortage of variety. Types of workouts include HIIT, total-body strength, cardio, and routines geared toward certain areas, like arms, abs, or glutes. There are also workouts inspired by boxing, barre, yoga, and more. The workouts range in length, and while some are bodyweight only, others require equipment such as an exercise ball, sliders, resistance bands, and dumbbells.

Cost: $15/month or $100/year for Studio Tone It Up membership

Try it: toneitup.com

13. 80-Day Obsession

What it is: A different strength or cardio workout every day for 80 days.

There's no getting bored with Autumn Calabrese's 80-Day Obsession—there are 80 different workouts, so you'll have something new every day. There are cardio classes and strength sessions geared toward different muscle groups, including legs, arms, abs, glutes, as well as total-body strength workouts, and each workout lasts 30 to 60 minutes. As for equipment, you'll need light, medium, and heavy dumbbells, looped resistance bands, and sliders.

The program is available with a Beachbody On Demand subscription, and in addition to the workouts themselves, you'll also get an 80-Day Obsession workout calendar, tracker sheets, and an eating plan.

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9 At-Home Workout Plans for Building Muscle, Strength & Fat Loss

home work out fitness

Written by Sam Coleman | Co-founder

Fact checked by Kirsten Yovino, CPT Brookbush Institute

Updated On: May 09, 2024

So you are unable to go to the gym or you simply prefer working out at home but you aren’t sure what is the most effective way to exercise at home? No worries! This guide has everything you need to create the best at home workout plan, which includes options for both building muscle and weight loss, and both with and without equipment. 

home workout plans

What you are going to learn and get with this at-home workout guide:

In this at-home workout guide, we go over the benefits of working out at home, how to workout at home, what every home workout plan should include, crucial tips to making sure your workouts are effective, best fitness equipment to have at home, and then, we provide you with several workout plans to choose from.

Our home workout plans are based on two simple goals, fat loss or building muscle, with both bodyweight-only plans and plans that incorporate functional training tools like kettlebells , steel maces , and resistance bands  (typical home gym equipment). 

The exercises we chose for the workout plans are specific to the goal of either losing fat or gaining muscle and strength.

At the end of this at-home workout guide, we provide more workout resources, videos, and exercises so you can keep your workouts fresh and exciting. 

Note: We also provide HIIT workouts and methods for progressive overload at home, with or without training tools.

Now, before we start, we just want to say…

Your body is a lifelong project. You need to care for it, improve it, fix it, love it. A big part of the project that is your body is working out and dieting. As with any big project, a plan has to be in place first, but it doesn't have to be complicated to be effective and it can be done at home. So, be sure to follow and read this guide carefully. Whether your goal is to lose fat or gain muscle, or both, we are going to teach you everything you need to know about working out at home so you can achieve that. 

If you want to skip right to the workout plans, scroll on down. You will see the different workout plan sections are in green. 

home workout plans for weight loss

Benefits of Working Out at Home

For those who are under the impression that the only way you can get a good workout in and ultimately get fit is by going to the gym, you are definitely mistaken.

The following benefits of working out at home are sure to wash away any doubt that home workouts might not be for you. 

1. Convenience, Time-Saving, Consistency & Two-a-Days

Working out at home is obviously the most convenient option. You have 24/7 access to getting a workout in. Moreover, you won’t have to waste time and energy packing your stuff and getting yourself to the gym and back.

With the convenience of working out at home comes consistency. There will be no excuse to “skip the gym” because you “don’t have time”.

That time you save going back and forth to the gym could even be used to do another workout.

Two-a-days, anyone?

Do a cardio-based workout in the morning or an HIIT workout, and a bodyweight or unconventional/functional resistance training workout in the evening. 30 minutes each workout, that’s only an hour a day!

2. Privacy & No Distractions

Although sometimes a good talk at the gym can be fun and it’s good to be social, it can often affect your workout.

Without distractions, you can stay zoned into your workout. This is how you get an effective workout in.

The goal is to get in shape, so eliminating distractions is advantageous. 

What’s more, a lot of times people want to try new exercises and push themselves in new ways, but with people “watching” at the gym, insecurities arise. At home, you will obviously not have to think about this. You can test yourself in new ways and not worry about someone seeing you fail. As much as we’d all like to say we are secure with ourselves, I bet each and every one of us can admit to feeling insecure about doing something at the gym before.

3. Save Money

If you go for bodyweight-only training, home workouts will cost you literally nada. That being said, most of us like to mix in some weights or other training tools.

So, you have a few options for this. Kettlebells , steel maces , resistance bands , and dumbbells are very affordable, space-friendly and most importantly, very effective. They are really all you need unless you are trying to become massive. 

Even with the costs of the above tools, you will make that back with just a few months of what gym memberships cost, depending on what gym. Plus, these tools last forever, so regardless, it will be big savings. It’s just a matter of time.

Want squat racks , barbells , benches, etc.? Even these big purchases will eventually be made up for with the cost of gym memberships. And, as with the other tools, they will last a very long time.

At the current time of writing this, germs are top of everyone’s mind with the Coronavirus (COVID-19) shutting down the world, gyms included. However, this is something that we should think about for the future regardless of a pandemic. If you are concerned about bacteria, viruses, and good old “germs”, working out at home is your safest option. The only germs you will be dealing with at home are yours and your family’s.

Note: If you do decide to go to the gym, make sure you choose a gym that takes hygiene and sanitation seriously.

home workout plan to build muscle

How to Workout at Home?

To ensure your home workout plan is effective, you need to establish a well-rounded workout routine and stay consistent with it. You also have to understand your goals so you can create the correct path to get there. This includes the types of workouts and exercises you do, how often you do them, and how you will progress. And, of course, you need to diet properly! We are going to cover all of this below…

What does a well-rounded home workout routine include? No matter what your goal is, everyone's home workout plan should include the 4 pillars of fitness.

4 Pillars of Fitness

  • Cardiovascular health
  • Flexibility & Mobility
  • Muscular Strength
  • Muscular Endurance

Each of the four points above are essential to becoming a well-rounded healthy human. So, you need to carve out the time in your workout plan to include all of them.

We will provide you specific resources on each of the above points and workout routine examples that include the 4 pillars of fitness.

What every workout plan should include:

  • Resistance Training
  • Cardiovascular (aerobic) Workout
  • Flexibility Exercises & Cool Down

Consistency is Key!

How ever you decide to structure your workout, make sure you stay consistent with the routine. Don’t switch it up too frequently. Sticking to a routine allows you to progress, and more importantly, track your progress. You will get far better results if you stick to a plan.

The old saying “you need to keep switching things up to keep your body guessing” is just plain wrong. If you do that, you can’t improve in anyone one area. The only time you need to switch things up is when you hit a plateau, and the only way you should be switching things up until then is with progressive overload (which we will explain a little below).

Here are some tips for creating a routine and sticking to it:

  • Stick to fundamental movements, they are all you really need to become fit and grow.
  • Simpler the routine, the better the results. Don’t over complicate things, just include the most functional, compound movements and stick to them. Tried and true over fancy and new.
  • Don’t “switch things up”, just increase difficulty by adding more reps, time under tension, weight load, etc (again, more on progressive overload below). Moreover, gradually increase/progress. Don’t just jump into kill-yourself-mode, increase difficulty and intensity slowly but surely. If you just jump right into 5 or 10 miles your first run, you probably won’t go running again for a while as you will think “that was absolutely horrific”.
  • Minimum of 4 weeks for your routine. Maximum 12 weeks. Then you can switch up to a new routine.

home workout plan for women


Working out to lose fat and working out to build muscle and strength require a different approach.

However, both necessitate the following:

  • Good, healthy, high protein diet
  • Adequate sleep
  • Resistance training
  • Lots of water

Now, if your goal is mainly to lose fat, that doesn’t mean you can’t gain some muscle in the process. The same goes for building muscle, you can lose fat while gaining mass.

To gain some muscle while losing fat, you need to have a high protein diet with low carbs. To lose fat while building muscle, you also need a high protein diet, but instead of low carbs, you need to do some HIIT and cardio. Also, intermittent fasting is a great way to put on muscle without fat.

Related: Body Recomposition: Gain Muscle While Losing Fat

We will not talk much about diet in this post, as there are plenty of articles on this out there.

If you want to lose fat, look for a good high protein, high healthy fat, low carb diet.

If you want to gain muscle and you aren’t worried about fat, look to a high carb, low-to-mid fat, and high protein diet. If you want to build muscle while losing fat slowly, try an intermittent fasting plan with high protein or a low carb and high fat, high protein diet.

home workout plan for fat loss

How to workout from home to Lose Fat?

If your main goal is to shed fat and building muscle is secondary, then you need to workout in a specific way that caters to fat loss. This means high-intensity, full-body workouts with little rest.

Your workout plan should be as follows:

Cardio 25% HIIT 25% Resistance Training 50%

  • Running (medium to high intensity for 30-50 mins)
  • Swimming (only do this if you can actually swim to a point where its a tough workout)
  • Hill sprints or Incline Treadmill
  • Cycling (medium to high intensity for 30-50 mins)
  • Power walking (if you are unable to do the above)

HIIT training is great as it’s a mix of both resistance training and cardio. We will give you a couple HIIT workout examples in this article further below in the Fat Loss At Home Workout Plan section. For now, we will just say HIIT can consist of Tabata workouts, Circuit Training, Sprint Workouts, Ladders, and more. HIIT can be done with bodyweight-only or bodyweight and fitness equipment, or just fitness equipment. Again, we have full HIIT workout videos for you, but first, let’s continue talking the basics of losing fat at home.

  • HIIT Exercises for Beginners
  • HIIT Workouts for Women

Resistance Training:

Resistance training is going to be somewhat similar to how you would train for building muscle. After all, the more muscle you have the more fat your body will burn while resting. You can do bodyweight and/or resistance training with external weight loads like kettlebells.

The main difference between resistance training at home for building muscle vs losing fat is that with losing fat, you are doing full body workouts and your rest time should be limited, which also means you will be using lighter weight loads, as that’s the only way you’ll be able to limit your rest time. So, resistance training for losing fat is quite similar to HIIT, but maybe down a notch or two on the intensity scale and up a couple notches on muscle tension and good proper movements.

home workout plan for men

How to Build Muscle & Strength From Home?

If your main goal is to put on mass and gain strength from home, then this is what you need to know…

Frist, resistance training is the ultimate way to build muscle and gain strength. Your workouts should be heavily resistance based.

Cardio/HIIT (25%) Resistance Training (75%)

Moreover, you should train by muscle groups, rather than full body. You can do an upper/lower split or a typical 3-4 bodybuilding split (i.e. chest/tri, back/bi, shoulders/abs, legs OR legs/abs, chest/back, shoulders/arms). Avoid 5-day "bro splits", as ideally, you want to work out two muscle groups each workout. Working each muscle group twice a week is proven to be best for hypertrophy. 

If you are a beginner, full body workouts will be ok as well because it's easy to make gains as a beginner...but switch to splits after 12 weeks or so.

For “cardio/HIIT", put emphasis on the HIIT (High Intensity Interval Training). With HIIT, you get some fat loss, without the muscle loss that can come from long steady-state cardio. If you do run, push yourself hard. It’s better to do 30 mins of running that wipes you out rather than 1 hour of slow steady-state jogging.


Is bodyweight training also resistance training? Yes, you are using your body as resistance! So, you most certainly can build muscle. All of the bodyweight exercises we use in the below plans are tried and true. So you can consider them as “the best bodyweight exercises”. We will link to YouTube videos so you can see how to do them if you are unsure.*****


Progressive overload is the most important principle of strength training. If you want to get stronger and build muscle, you need to progressively overload the stress on your muscles. If you don’t, and you do the same thing over and over again, you will reach a certain point and then remain the same.

The principle of progressive overload is simple, you gradually increase the stress on your body so you can grow muscle and get stronger. This can be done by adding weight, reps, sets, exercises, or time under tension.

Below, we will look at how you can progressive overload with kettlebells, steel maces, resistance bands and bodyweight-only training.

How to progressive overload with bodyweight & training tools:

Method 1: Decrease the time it takes you to finish a workout.

i.e. week 1: 200 push ups takes you 15 minutes; week 2: 200 push ups takes you 13 minutes. You have successfully accomplished progressive overload.

Note: You have to maintain the same correct form, don’t speed through it with sloppy form just to beat your time.

Method 2: Add repetitions to your sets.

i.e. week 1 you do 20 reps of push ups per set; week 2 you do 25 reps per set. Again, progressive overload accomplished.

Method 3: Decrease rest time between sets.

i.e. week 1-2 you took 90 seconds of rest, week 3 you take 70 seconds of rest.

Method 4: Increase the volume of your workout.

This can be adding more exercises or sets to your workout to make the workout a greater volume.

Method 5 : Increase the frequency of your workouts throughout the week

If you workout 3 times a week for the first month, increase it to 4 times the next month. If you reach 5-6 workouts a week, you can start doing two workouts a day a couple times a week.

Be sure to keep overtraining in mind. This method should be a very slow progress.

Method 6: Increase the range of motion, tension, form, intensity & push past failure

at home workout plan for fat loss


If you want to build some serious strength and increase the efficacy of your workouts, there are some affordable, space-friendly fitness tools that can make a huge difference.

Our favorite home workout tools are kettlebells, steel maces and resistance bands, and here’s why…

Kettlebells offer tons of benefits , but the reason we love them for home training is that they can truly help you build some lean, rock-solid muscle . 

muscle gain workout plan at home

Shop Kettlebells

Steel maces are fantastic implements as they are fun, versatile and extremely effective for certain aspects of fitness, such as stability, balance and coordination (it’s an offset load), core strength, shoulder, grip and forearm strengthening/hypertrophy, and full body conditioning. If there was one tool truly made for HIIT workouts, it would be the steel mace (kettlebells are also great for HIIT). You won’t find a piece of equipment that makes you zone in and have as much fun while getting great full body, multiplanar workouts in than a steel mace. Moreover, it's a piece of fitness equipment that has been around for centuries. In fact, it's an ancient weapon turned fitness tool . That's pretty badass. 

As the mace is one of our favorite fitness tools, we will discuss the reasons we love this as a home workout tool at the end of this guide to working out at home.

build muscle, lose fat workout plan

Shop steel maces

Resistance Bands can be used for all 4 pillars of fitness. While the steel mace is versatile in the movements you can do, resistance bands are versatile in their overall uses. You can use them for warming up, mobility, resistance training, flexibility and even muscle endurance based cardio. Resistance bands are truly a MUST-HAVE for every single person who workouts, even those who only want to focus on bodyweight training. In fact, they are especially important for those who do bodyweight training, as they can provide both assistance and resistance. 

best home workout equipment

Shop Resistance Bands

Home Workout Equipment Purposes/Uses:

  • Kettlebells for hypertrophy & strength (ballistic training - increases explosive power and brute strength).
  • Steel Maces for core strength, conditioning, muscle endurance, and athleticism - great for full body workouts as the best steel mace exercises involve multiple muscle groups and they move you through multiple planes of motion.
  • Resistance bands for everything, especially mobility, flexibility, eccentric contractions, and assistance/resistance based bodyweight exercises (i.e. assisted pull-ups, banded push ups). You can also build muscle with resistance bands and/or lose weight .

Although there are other training tools that are good for home workouts, such as dumbbells, we will stick to these three as they are the most versatile. Moreover, these fitness tools complement each other beautifully. You can use all three during a workout in a way that makes sense to achieve a great all-around workout. They can even be paired and used in the same exercise, simultaneously.

Other Progressive Overload Methods Using Steel Maces, Kettlebells & Resistance Bands

With steel maces, kettlebells and resistance bands, you have all the same methods that we discussed, but you also have the options of increase weight, doing drop sets, and other various weight load schemes.

Make a plan for progressive overloading and stick to it.

Can you do more than one progressive overload method? You can do more than one method of progressive overload at a time.

i.e. your goal for your 8 week at-home workout program can be to decrease rest time, increase volume, and add more reps.

Whatever you choose, be consistent.


Want Big Equipment like Barbells and Dumbbells?

  • Squat Stands vs Half Racks vs Power Racks
  • Barbell Buyer's Guide
  • Dumbbell Buyer's Guide

home workout plan without equipment

Building Muscle & Strength: 3  Bodyweight  At-Home Workout Plans

Here are two bodyweight workout programs for building muscle and strength at home.

The exercises in the below plans are the most effective bodyweight exercises. Of course, there other great exercises, but we truly believe in the efficacy of these so we want to push them.

Note: Warm up before every workout and cool down after every workout. 

Bodyweight-only Home Workout Plan #1 (Muscle/Strength)

4-weeks Beginner-Intermediate level Full-Body Workouts (Progressive Overload: Decrease Workout Time)

Day 1: 300 Air Squats 200 Push-ups 100 Crunches 50 Pull-ups (use bands for assistance if needed - Pull Up Progression Plan )

You can split the work into sets. i.e. 30 squats, 20 push ups, 10 crunches, 5 pulls x 10 sets. That will equal the total reps above. 

You can focus on one movement at a time. i.e. first set do as many squats as you can, rest, do another set of as many as, rest, and repeat until you reach 300 squats. Then move on to the next exercise.

Same applies to the below workout on Day 3.

Day 2:  HIIT or Cardio & Light Stretching/Flexibility Training

Day 3:  100 Pike Push-ups 100 Decline Push-ups 200 Glute Bridge March 200 Tricep Dips 50 Chin-ups (use bands for assistance if needed) 50 lying leg raises

Day 4:  Active rest

**Time yourself for Day 1 workout and Day 3 workout and try to decrease the time each sequential workout. Record your time each workout and see how you do!

**If the rep count is too easy or too difficult, adjust according to your fitness level. The workout should take you 30-45 mins. Be sure to do good proper reps. No cheating. That said, you can be explosive, just use a full range of motion. 

Bodyweight-only Home Workout Plan #2 (Muscle/Strength):

6-weeks Intermediate-Advanced level Upper/Lower Split (Progressive Overload: Increase reps & sets)

Day 1: Lower Body

Dynamic Warm Up: 5-10 mins Exercise 1: Air Squats - 3 sets x reps Exercise 2: Alt. Lateral Lunges - 3 sets x reps Exercise 3: Nordic Hamstring Curls - 3 sets x reps Exercise 4: Glute Bridge Walkouts - 3 sets x time Exercise 5: Lunges - 3 sets x reps Exercise 6: Jumping Jacks - 3 sets x reps Gentle Lower Body Stretches (hit each muscle group): 5-10 mins

Day 2: Upper Body

Dynamic Warm Up: 5-10 mins Exercise 1: Push Ups - 3 sets x reps Exercise 2: Pull Ups - 3 sets x reps Exercise 3: Pike Push Ups - 3 sets x reps Exercise 4: Chin ups - 3 sets x reps ( chin ups vs pull ups: muscles worked ) Exercise 5: Tricep Dips - 3 sets x reps Exercise 6: Mountain climbers - 3 sets x time Gentle Upper Body Stretches: 5-10 mins

Day 3: HIIT (20 mins) i.e. Tabata style HIIT workout

Day 4: Lower Body (45 min workout)

Dynamic Warm Up: 5-10 mins Exercise 1: Squat Jumps - 3 sets x reps Exercise 2: Reverse Lunges - 3 sets x reps Exercise 3: Glute Bridge March - 3 sets x reps Exercise 4: Jumping Lunges - 3 sets x time Exercise 5: Tuck Jumps - 3 sets x reps Exercise 6: Skier Jacks - 3 sets x reps Gentle Lower Body Stretches (hit each muscle group): 5-10 mins

Day 5: Upper Body (45 min workout)

Dynamic Warm Up: 5-10 mins Exercise 1: Decline Push Ups - 3 sets x reps Exercise 2: Pull Ups - 3 sets x reps Exercise 3: Wall Handstands - 3 sets x time Exercise 4: Inverted Rows - 3 sets x reps Exercise 5: Bodyweight Tricep Extensions - 3 sets x reps Exercise 6: Side Planks - 3 sets each side x   time Gentle Upper Body Stretches: 5-10 mins

Day 6: HIIT

Day 7: Rest

Use this schedule for 8 weeks. 

If you need two rest days per week, you can take day 6 to rest too rather than do HIIT, or you can do a light cardio/ active rest day.

Progressive Overload - Increase Reps & Sets NOTE: 

- Now, you’ll also notice there are no numbers of reps and time for each set/exercise. You will have to gauge your capability. For the first week of workouts, see what you can do. - If you think you can do 20 push ups per set for 3 sets, and that will be challenging, then start with that for week 1.   Then, on week 2, add 5 reps (unless week 1 was too easy, then you can add more). On week 3, add another 5 reps to your week 2 rep count. On week 4 another 5 reps. Now you are at 35 reps for 3 sets. Then, on week 5, add another set . So you will be doing 4 sets for every exercise. At this point, the workout plan jumps significantly in volume. If you need to, you can drop the reps down by 5 and start from there and work your way back up.

**If 5-reps is too much of an increment or too little, you can adjust accordingly. The point is you are pushing yourself a little more with each week. Also, if you are training to failure, that’s fine. Record what you did and try to do even just a couple more reps the next week. In fact, if you are going to failure for certain exercises, that’s great. You will know for sure you are pushing yourself past your limits, which is what it takes to grow when doing bodyweight training.

**It's more about the time under tension than the reps. You could do 20 push ups in 20 seconds. However, they could be ineffective if they are basically half reps...So, do 20 with slowly eccentric movement (downward) and explosive concentric (upward motion) - i.e. 3 sec to 1 sec tempo. That will make that 20 push ups a lot more difficult and effective. 

Related:   Concentric vs Eccentric Muscle Contraction for Hypertrophy & Strength

NOTE: The only super-effective exercise that is missing in the above workout plan are Hanging Leg Raises . If you are strong enough, add those into your routine as they are one of the best core exercises you can do.

Bodyweight-only Home Workout Plan #3 (Muscle/Strength):

8 Weeks Intermediate-Advance Level 3-Day Split (Progressive Overload: Increase intensity/Decrease Rest Time Between Sets)

Note: Exercises with “A” and “B” are supersets

Day 1: Legs/Abs

Dynamic Warm Up: 5-10 mins Exercise 1: Air Squats - 4 sets x 50 reps Exercise 2: Nordic Hamstring Curls - 4 sets x 15 Exercise 3A: Jumping Lunges - 3 sets x 1 min Exercise 3B: Alt. Lateral Lunges   - 3 sets x 20 reps Exercise 4A: Jumping Jacks - 3 sets x 100 reps Exercise 4B: Mountain Climbers - 3 sets x 1 min Exercise 5: Crunches - 3 sets x 20 Gentle Lower Body Stretches (hit each muscle group): 5-10 mins

Day 2: Chest/Shoulders/Triceps

Dynamic Warm Up: 5-10 mins Exercise 1: Push Ups - 4 sets x 25 reps Exercise 2: Pike Push Ups - 4 sets x 20 reps Exercise 3: Wide Push Ups - 4 sets x 25 reps Exercise 4: Wall Handstands - 4 sets x max holds Exercise 5: Tricep Dips - 4 sets x max reps Exercise 6: Tricep Extensions - 4 sets to failure Exercise 7A: Leg Raises - 3 sets x 10-12 Exercise 7B: Plank - 3 sets each side x 1 minute or more Gentle Upper Body Stretches: 5-10 mins

Day 3: Back/Biceps

Dynamic Warm Up: 5-10 mins Exercise 1: Pull Ups - 5 sets x max reps Exercise 2: Inverted Rows - 5 sets x 15 reps Exercise 3: Chin ups - 4 sets x max reps Exercise 4A: Crab Walk - 4 sets x 30-60 seconds Exercise 4B: Superman - 4 Sets x 10-12 reps Exercise 5: Side Planks - 3 sets x 1 min each side Gentle Stretches: 5-10 mins

Day 4: HIIT or Cardio

Day 5: Rest

**Adjust rep count according to your fitness level and capacity

**Push to failure or near failure every set, use strict form, and your muscles will grow and your strength will increase. KEEP A RECORD. Record what you did each workout, so you can track your progress.

KEEP CONSISTENT. Do the same routine each week for a minimum of 4 weeks. If you want to add another exercise into the routine or add some reps, that is perfectly fine. Each week you can increase reps.

After 8-12 weeks, you can change to a new routine or change the exercises you are doing. Of course, you’d want to opt for more difficult ones…i.e. Jumping Squats rather than Air Squats OR Add a slight load to your air squats (backpack weight).

workout plans to do at home

Building Muscle & Strength: 2  Bodyweight, Kettlebells, Steel Maces, Bands  At-Home Workout Plans

Here are two home workout plans - upper/lower split and a 4-day split. These workout plans use kettlebells, steel maces, resistance bands and bodyweight exercises.

These plans can be done for 6 to 12 weeks. 6 weeks is the minimum that you should stick to these plans, 12 is the maximum. After you complete one of these home workout plans, take a few days off to rest, then start another one of these plans (even one of our fat loss plans, which are further below).

Assuming you have a minimal selection of tools, meaning not a wide range of kettlebell and steel mace weight sizes, we’ve provided two progressive overload options that make the most sense.

Progressive Overload Option 1: Slightly decrease rest time between sets each week. 

Progressive Overload Option 2: Increase Reps/Sets & Intensity of the tension.

  • For intensity, you can increase it by moving slower on the eccentric, and more explosive on the concentric. Also, you can work on more powerful muscle contractions.
  • Increase reps each week. For example, if you are doing 10 reps on week 1 for a particular exercise, by week 8 you should be doing 20.
  • Increase sets each week. You can increase just a couple exercises by 1 set each week. So week one all 6 exercises are 3 reps; week two, 4 exercises are 3 sets and two are 4 sets; week 3, 3 exercises are 3 sets and 3 are 4 sets…and so on. You should be at 4-5 sets for most exercises by week 8.   Note: If this plan is hard for you, start week 1 with 2 sets each exercise instead of the recommended 3 sets.

Note: The exercises within these workout plans are some of the best exercises you can do to target the intended muscle groups. Towards the end of this article, we will provide more exercises that you can use for your workout plan in case you don’t have one of these training tools, you want a more difficult or easier exercise, or you simply want to do something different. However, the ones we added in these are truly the most effective for each of the specific fitness tools. 

Home Workout Program #1 (Building Muscle/Strength):

6-12 weeks Upper/Lower Split Building Muscle & Strength Kettlebells, Maces, Bands, Bodyweight

Dynamic Warm Up/Lower Body Mobility (10 mins) Exercise 1: Kettlebell Goblet Squats x 3 sets Exercise 2: Double or Single Kettlebell Sumo Squats x 3 sets Exercise 3: Kettlebell Single Stiff-legged Deadlifts  (or Double ) x 3 sets each side Exercise 4: Steel mace Dynamic Lunges x 3 sets Exercise 5: Steel Mace Alternating Lunges x 3 sets Exercise 6: Jumping Jacks x 3 sets Gentle Stretching/Flexibility Training (5-10 mins)

Dynamic Warm Up/Upper Body Mobility (10 mins) Exercise 1: Pull ups x 3 sets (use resistance bands as assistance if you can’t do many pull ups , as time goes on, use lighter bands - need a set of bands for this) Exercise 2: Kettlebell Rows x 3 sets each side Exercise 3: Kettlebell Push ups x 3 sets Exercise 4: Kettlebell Overhead Presses x 3 sets each side Exercise 5: Steel Mace Overhead Presses ( hard version ) x 3 sets (each side, one side after the other equals one set) Exercise 6: Hanging Leg Raises (or lying leg raises if that’s too difficult) Gentle Stretching/Flexibility Training (5-10 mins)

Day 3: Rest or Cardio/15min HIIT

Day 4: Lower Body

Dynamic Warm Up/Lower Body Mobility (10 mins) Exercise 1: Jump Squats x 3 sets, high reps Exercise 2: Kettlebell Good Mornings x 3 sets Exercise 3: Nordic Ham Curls (or Nordic Curls with Band assistance ) x 3 sets Exercise 4: Steel Mace 4 & 8 Lunges (Curtsy Lunge) x 3 sets Exercise 5: Kettlebell Swings x 3 sets Exercise 6: Steel Mace Switch Squat x 3 sets Exercise 7: Skier Jacks x 3 sets Gentle Stretching/Flexibility Training (5-10 mins)

Day 5: Upper Body

Dynamic Warm Up/Upper Body Mobility (10 mins) Exercise 1: Incline Push Ups x 3 sets Exercise 2: Wide Grip Push ups x 3 sets Exercise 3: Chin Ups x 3 sets Exercise 4: Steel Mace Rows x 3 sets (each side, one side after the other equals one set) Exercise 5: Resistance Band Overhead Presses Behind the Neck x 3 Sets Exercise 6: Resistance Band Lateral Raises x 3 sets each side Exercise 7: Kettlebell Russian Twists x 3 sets Gentle Stretching/Flexibility Training (5-10 mins)

Day 6: Rest or Cardio/15min HIIT

Day 7: Active Rest

Note: Adjust rep count according to your fitness level. Aim for higher time under tension.

**You’ll notice we don’t have any specific bicep or tricep exercises in there. That is because they will be worked through the compound movements. If you want to add an isolated bicep or tricep exercise, feel free. 

Home Workout Program #2 (Building Muscle/Strength)

6-12 weeks 4-Day Split Kettlebells, Maces, Bands, Bodyweight

Exercises with A/B are supersets

Day 1: Shoulders/Abs

Dynamic Warm Up (5-10 mins) Exercise 1: Kettlebell Overhead Presses x 3 Sets (if single, each side) Exercise 2: Steel Mace Overhead Presses   ( hard version )  x 3 sets (each side, one side after the other equals one set) Exercise 3A:  Resistance Band Lateral Raises x 3 Sets (each side, one after the other) Exercise 3B: Resistance Band Front Raises (or RB or KB Upright Rows) x 3 Sets Exercise 4: Steel Mace Archers x 3 sets Exercise 5: Hanging Leg Raises (or lying leg raises if that’s too difficult) Exercise 6:  Plank Gentle Stretching/Flexibility Training (5-10 mins)

Day 2 : Back/Biceps

Dynamic Warm Up (5-10 mins) Exercise 1: Pull Ups x 3 sets (use resistance bands as assistance if you can’t do many pull ups, as time goes on, use lighter bands - need a set of bands for this) Exercise 2: Kettlebell Rows x 3 sets (each side) Exercise 3A: Chin Ups x 3 sets Exercise 3B: Steel Mace Ballistic Curls  x 3 sets Exercise 4: Kettlebell Deadlifts x 3 sets Exercise 5: Kettlebell Farmer Walk (with Trap Raises)  x 3 sets (if single, each side) Gentle Stretching/Flexibility Training (5-10 mins)

Day 3 : Active Rest or Cardio

Day 4: Legs/Abs

Dynamic Warm Up/Mobility (10 mins) Exercise 1: Kettlebell Goblet Squats   (or double kettlebell squats)x 3 sets Exercise 2: Double or Single Kettlebell Sumo Deadlifts x 3 sets Exercise 3: Kettlebell Stiff-legged Deadlifts x 3 sets (each leg) Exercise 4A: Steel Mace Dynamic Lunges x 3 sets Exercise 4B: Steel Mace Alternating Lateral Lunges x 3 sets Exercise 5: Jumping Jacks x 3 sets (very high reps, feel the calves burn!) Exercise 6: Mountain Climbers  x 3 sets Gentle Stretching/Flexibility Training (5-10 mins)

Day 5: Chest/Triceps

Dynamic Warm Up/Upper Body Mobility (10 mins) Exercise 1: Kettlebell Push Ups x 3 sets Exercise 2: Incline Push Ups x 3 sets Exercise 3: Resistance Band Flies x 3 sets Exercise 4A: Steel Mace Tricep Extension  x 3 sets Exercise 4B: Tricep Dips x 3 sets Exercise 5: Plank Thrusters x 3 sets Exercise 7:  Kettlebell Russian Twists x 3 sets Gentle Stretching/Flexibility Training (5-10 mins)

Day 6: Active Rest or Cardio/HIIT

  • Adjust rep count according to your fitness level. Aim for higher time under tension.
  • If you need extra rest days, take an HIIT/Cardio day to do so. However, still aim for at least 1 HIIT workout per week.

What size kettlebell and steel maces for these muscle and strength workouts at home?

  • Ideally, you want heavy maces and kettlebells as these exercises are most effective with heavier weights. 
  • We’d say get one heavy kettlebell (i.e. 40-50lbs for men, 30-40lbs for women) and mace (i.e. 20-30lbs for man, 15-25lbs for woman), and one lighter kettlebell (20-25lbs for men and women) and mace (10lbs for men and women). If you get only one of each, go for something in the medium weight and adjust reps accordingly. 
  • Get a full set of bands if you can.

workout plan to build muscle at home

Shop Steel Maces

Note: If you only have light weight steel mace and kettlebells, that is fine. Just increase tension, perform the exercises slowly/explosively and adjust the rep count/time under tension so your muscle are screaming!

4 week workout plan for weight loss

Fat Loss: 2  Bodyweight-Only  At-Home Workout Plans

Now, for the purpose of losing fat, we need to take a different approach. We are going to stick to full body workouts with low rest time. The exercises will consist of dynamic compound movements. This will keep your heart rate up, allowing you to burn more calories. 

For the resistance workouts, we will utilize circuit training , ascending/descending ladders, block training, and supersets. We won’t be worrying too much about progressive loading in the same way as do for building muscle. For fat loss, we simply want to aim to burn a lot of calories in the workout. So that means as we progress through a workout plan, we want to keep minimizing rest time and increasing intensity. We can also increase reps and volume of the workout if things start to get too easy. All in all, what we really want is to sweat bullets each and every workout.

HIIT workouts will be short, 15-20 minutes and cardio will be around 30-40 mins at a maintainable pace. Our goal for cardio is to burn fat and improve cardiovascular health, which will also increase our resistance training capacity.

The following workout plans can be followed for as little as 4 weeks and as long as 8 weeks. Stick to the plan and eat a proper high protein diet and the results will follow.

Below the workout plans you will find options for cardio and HIIT workouts**

Bodyweight-only Home Workout Plan #1 (Fat Loss):

4-8 weeks Full Body Workouts

A & B exercises are supersets

Day 1: HIIT (15 mins)  

Day 2: Resistance Training  

Exercise 1A: Air Squats x 3 sets Exercise 1B: Push ups x 3 sets Exercise 2A: Nordic Ham Curls x 3 sets Exercise 2B: Glute Bridge Walkouts x 3 sets Exercise 3A: Pike Push Ups x 3 sets Exercise 3B: Wall Handstands x 3 sets x time Exercise 4: Pull ups x 3 sets

 Details: - Aim for high reps. Ideally, each superset should have you working 60-120 seconds. - Keep rest time to a minimum.

Day 3: Cardio (30-40 mins)

Day 4 : Resistance Training

Block 1 (6 minutes) Chin Ups Block 2 (6 minutes) Incline Push Ups Block 3 (6 minutes) Jump Squats Block 4: (6 minutes) Elevated Pike Push Ups Block 5: (6 minutes) Tricep Dips

Details: - Do as many reps as you can each block. Only rest when you have to. A good way to attack this is in sets (i.e. 5 chin ups, quick rest, 5 chin ups, quick rest, and so on until the 6 mins is up) - Take 2-3 mins rest between blocks

Day 5: HIIT (15 mins)  

Day 6: Resistance Training  

Circuit 1: Alt. Lunges Wide Grip Push Ups Pull Ups

Circuit 2: Incline Push Ups Reverse Lunges Bicycle Crunches

Circuit 3: Close grip push ups Glute Bridge Holds Side Planks (each side)

Details: - Aim for high reps on each exercise - Complete the 3 exercises in each circuit without resting then rest 1 min and move to the next circuit. Once you finish circuit 3, go back circuit 1 and repeat. Do each circuits three times. 

Day 7:   R est

Bodyweight-only Home Workout Plan #2 (Fat Loss):

4-8 weeks Full Body Workouts 

Day 1: Resistance Training

1. Traditional:

Pull ups x 3 sets Pike Push Ups x 3 sets Knee Jumps x 3 sets

- High rep count - Rest ratio 1 to 1 each set. - Complete each exercise for all 3 sets, then move to next exercise.

2. Circuit:

Push ups Curtsy Lunge Chin ups

- Do circuit 3 times - Use a challenging rep count, don’t go easy on yourself!

3. Ascending/Descending Ladder:

Burpees x 10 reps Squats x 1 rep

- Top exercise goes down one rep each set and bottom goes up 1 set each set. Continue until Burpees are at 1 rep and Squats are at 10 reps

Day 2: HIIT (15 mins)

Day 4: Resistance Training

Circuit x 4 rounds: Squat Jumps Wide Grip Push Ups Close Grip Pull ups Downward Dog to Plank Leg Raises  

Every Minute On The Minute for 10 mins: Tuck Jumps x 5-10 reps

Day 4: HIIT (15 mins)

Day 5: Cardio (30-40 mins)  

Day 6: Resistance Training

Descending Ladder:

Incline Push Ups x 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Pull Ups x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Squats x 50, 45, 40, 35, 30, 25, 20, 15, 10 Jumping Jacks x 100, 75, 50, 25

- Minimal rest - Try to complete workout as quickly as possible

100 Pull Ups 300 Squats 200 Push Ups

- Finish as quickly as possible

Day 7: REST  

home workout guide

Fat Loss: 2  Bodyweight, Kettlebells, Steel Maces, Bands  At-Home Workout Plans

The following two workout plan options take the same concepts from the above bodyweight-only workout plans but it includes the use of resistance bands, steel maces and kettlebells. 

In these workouts, you’ll find the best fat burning exercises for each training tool. They are dynamic, ballistic, multiplanar compound movements. Your heart will be pumping fast during these workouts and your body will be shedding fat. 

Home Workout Routine #1 (Fat Loss):

6 weeks Full Body Workouts Kettlebells, Steel Maces, Resistance Bands, Bodyweight

Circuit 1: Pull Ups Goblet Squats Kettlebell Push Ups

Circuit 2: Kettlebell Swings Steel Mace Switch Squat Steel Mace Grave Diggers  (each side)

Circuit 3: Kettlebell Snatch  (each side) Steel Mace Thrusters Chin Ups

Day 4: Resistance Training  

Block 1 (6 minutes) KB Sumo Deadlifts Block 2 (6 minutes) Steel Mace 360s Block 3 (6 minutes) Pull Ups Block 4: (6 minutes) Push Ups Block 5: (6 minutes) Steel Mace Lunge Uppercuts (be sure to hit both sides equally) 

Details: _ Do as many reps as you can each block. Only rest when you have to. A good way to attack this is in sets (i.e. 5 pull ups, quick rest, 5 pull ups, quick rest, and so on until the 6 mins is up) - Take 2 mins rest between blocks

Day 5: HIIT (15 mins)

Day 6: Cardio (30-40 mins)  

Home Workout Routine #2 (Fat Loss):

Day 1: Resistance Training 

Pull ups x 3 sets Kettlebell Push ups x 3 sets Kettlebell Squats x 3 sets

- High rep count - Rest ratio 1 to 1 each set. - Complete the exercise for all 3 sets, then move to next exercise. 

2. Circuit - 3 Rounds:

Mace 10-to-2s or Steel Mace Overhead Presses Kettlebell Swings Alternating Kettlebell Rows

- Use a challenging rep count, don’t go easy on yourself! 

Burpees x 10 reps Kettlebell Snatch x 1 rep (each side)

- Top exercise goes down one rep each set and bottom goes up 1 set each set. Continue until Burpees are at 1 rep and Squats are at 10 reps 

Day 3: Cardio (30-40 mins)  

Circuit x 5 rounds: Wide Grip Push Ups Close Grip Pull ups Kettlebell Sumo Deadlifts One Arm Kettlebell Farmer Carries (one arm down, other arm back)

Details: - High reps, relative to your strength - 1-2 min rest between rounds  

Every Minute On The Minute for 5 mins: Steel Mace Joust x 20 (fast thrusts)

Finisher : 10 Turkish Get Ups (each side) - As quickly as you can

Day 5: Cardio (30-40 mins)

Exercise 1A: Goblet Squats x 3 sets Exercise 1B: Steel Mace Dynamic Lunges x 3 sets Exercise 2A: Kettlebell Good Mornings x 3 sets Exercise 2B: Steel Mace Alt. Lunges x 3 sets Exercise 3A: Kettlebell Overhead Presses x 3 sets each side Exercise 3B: Steel Mace Curl to Spiral Press x 3 sets each side Exercise 4A: Steel Mace Rows x 3 sets each side Exercise 4B: Resistance Band Push Ups x 3 sets

What size kettlebell and steel maces for fat loss workouts at home?

We'd recommend a 10LB or 15LB mace for the above workouts (7LB will be good for those who are new to mace training and fitness in general).

For kettlebells, we'd recommend an 18-26LB kettlebell for women and a 24-32lb kettlebell for men. It really depends on your strength. The goal is to be able to have longer working sets with minimal rest time in-between, as this is ideal for fat loss and metabolic training. 

weight loss workout plan for men


Listen to your body and make sure you aren't overtraining. If your workouts are starting to lag, you are feeling excessive fatigue or noticing decreased performance, give yourself a rest for a couple of days. Your body needs to recover.

Make sure you are eating well and getting enough sleep if you are going to be following these plans as they require a lot of work. That being said, that's what it takes to build muscle and lose fat from home!

Take a rest day if you feel you are overtraining and need more recovery. Recovery is just as essential as working out.

best home workout plan

Ways to Give Yourself More Rest Days And Still Tackle all 4 Pillars of Fitness:

If you want more rest days, you can add your cardio sessions to your resistance training days. You can do them after your workout or you can do them in the morning or evening (we recommend cardio in the morning and resistance training in the evening).

Your training schedule could like this:

All-in-One Workout Structure:

  • Warm Up: 5-10 mins (mobility focused)
  • Resistance Training: 20-30 mins (strength/hypertrophy/muscular endurance)
  • Cardiovascular: 20-30 mins (endurance)
  • Flexibility & Cool Down: 10-15 mins (flexibility focused)

Boom, that’s everything you need. If you do this, you can turn those cardio days into rest days.

**The above workout structure has a minimum of 55 mins and a maximum of 80 mins. That isn’t a short workout. So, you have another option, and one that we personally prefer. Here’s how it will look.

Two-A-Day Gain Muscle & Lose Fat Workout Structure: - INCREASE YOUR FITNESS FAST

Workout 1: Morning

  • Warm Up (5 mins)
  • Cardio/HIIT (15-30 mins) - this can also be an HIIT workout
  • Cool down (3-5 mins)

Workout 2: Evening

  • Warm up (5-10 mins)
  • Resistance Training (20-30 mins)
  • Flexibility Training - gentle stretching (5-10 mins)

Morning vs Night - read to see why we do cardio in morning. In a nutshell, it has to do with cortisol levels in morning and body temperature being lower in morning, which is not conducive for strength training.

We find the two-a-day option the best for maximizing fat loss and muscle growth. When you keep your workouts short, you stay in a good metabolic range, not allowing your cortisol levels to rise, which typically happens after 45-50 mins of working out (especially for those over 40 years old). Moreover, when you go from inactive to active, you shock your metabolism, so doing this twice a day is great for getting in shape and losing fat - Even if you are doing the same total time as you would with an all-in-one workout, two-a-days generally provide better results.

With two a days, you can replace the HIIT/Cardio days from the workout plans with rest days.

Weekly schedule with two-a-days:

Beginner Two-a-Day Schedule: - Workout out every other day**

Day 1: AM - Cardio; PM - Resistance/Flexibility  Day 2: Rest Day 3: AM - HIIT; PM - Resistance/Flexibility  Day 4 Rest Day 5: AM - Cardio; PM - Resistance/Flexibility  Day 6: Rest Day 7: AM - HIIT; PM - Resistance/Flexibility  Day 8: Rest

Intermediate Two-a-Day Schedule: Day 1: AM - Cardio; PM - Resistance/Flexibility  Day 2: AM - HIIT; PM - Resistance/Flexibility  Day 3: Rest Day 4 AM - Cardio; PM - Resistance/Flexibility  Day 5: AM - HIIT; PM - Resistance/Flexibility  Day 6: Rest Repeat

Advanced Two-a-Day Schedule: Day 1: AM - Cardio; PM - Resistance/Flexibility  Day 2: AM - Cardio; PM - Resistance/Flexibility  Day 3: HIIT (15-20 mins) Day 4 AM - Cardio; PM - Resistance/Flexibility  Day 5: AM - Cardio; PM - Resistance/Flexibility  Day 6: HIIT (15-20 mins) or rest Day 7: Rest Repeat

Run at a pace that is difficult but maintainable for a good 40-minute session*

Only choose swimming if you can swim well, as you want to make sure it's a good cardio workout.

Dynamic Warm Ups:

Do a dynamic warm up before every workout. This will help prime your body for the workout to come and it will help you be more injury resilient.

Below are three great examples of dynamic warm ups...

Bodyweight Dyanmic Warm Up 

Bodyweight Dynamic Warm Up #2

7LB Steel Mace Dynamic Warm Up

Cool Downs:

Do cool downs after every workout. It's important to do a cool down because it allows your body to gradually return back to its normal state and it helps to avoid injury.

The best way to cool downs is simply walking and doing simpler, gentler movements. Stretching is also great after a workout as your joints, muscles and limbs are warm. 

14 Best Cooldown Exercises

14-Min Follow Along Decompression Flow

Flexibility Training:

As we mentioned at the beginning of this guide, flexibility is an integral part of fitness. You want to make sure you have normal flexibility. The tightness can happen when you workout a lot and don't maintain flexibility.

Note: You don't want to be hyperflexible unless you have some specific goal in mind. What you want is normalcy in your flexibility. This will allow you to perform at your best in all aspects of life.

Flexibility training can be done on either resistance training days or HIIT/Cardio days after you finish your workout. You could also do it in the evening or later in the day after your workout. Just don’t do static stretches before your workout or even a couple hours before. Do it anytime after your workout(s) is done for the day.

Here are some of our favorite static stretch routines and exercises.

Full-Body Flexibility Routine

Psoas Muscle Stretches (Great if you feel you have tight hips & low back)

Resistance Band Lower Body Stretches

HIIT (high-intensity interval training) is one of the best ways to burn fat while maintaining muscle. This is why we emphasized HIIT in the workout plans. It is perfect for both losing fat and gaining muscle as when you want to lose fat, you don't want to lose muscle and when you want to gain muscle you don't want to get fat. Thus, HIIT should have its place in everyone's workout program.

Here are a couple of HIIT options. The first two are bodyweight only. The third is a kettlebell HIIT workout and the fourth is a steel mace HIIT workout. 

NOTE: None of these workouts are "fun". They should be brutal. If it gets to a point where they are easy for you, turn up the intensity or find a tougher routine. Typically you can turn up the intensity and it does the trick. That being said, change the HIIT routine you do after a few weeks. Moreover, if you have two HIIT sessions a week (the perfect amount), you should do two different ones. 

Week 1: HIIT A, HIIT B Week 2: HIIT A, HIIT B Week 3: HIIT C, HIIT D Week 4: HIIT C, HIIT D


  • Total time is 15 mins.
  • 40 seconds work each exercise , 20 seconds rest.
  • Do each exercise once then after your 20 seconds rest move to the next.
  • Once all exercises are completed, you have finished the workout. 


  • Total time is 15 mins
  • 4 rounds of 6 exercises
  • 20 seconds work, 10 seconds rest.
  • No rest between rounds.
  • Once all 4 rounds are completed, you are finished.


  • 8 rounds (4 rounds each side) of 3 exercises
  • 30 seconds rest between rounds.


  • 6 Exercises
  • 20 seconds each exercise. 
  • As Many Rounds As Possible in 15 mins.
  • Switch sides each round. 

For those following a fitness equipment workout plan, you can follow the bodyweight HIIT options or the kettlebell and steel mace HIIT options. The same goes for those doing the bodyweight workout plans. If you have kettlebells, steel mace or even resistance bands, you can use them for HIIT.

Related: Best Beginner HIIT Exercises

Resources: Exercises & Workouts for Home Training

Want different exercises to customize the program more to your liking?

Don't want to follow the workout plans above and you just want some exercise and workout inspiration? 

No problem...

Here are a bunch of great exercises that you can use and workouts that you can do at home. 

We've categorized them by bodyweight, kettlebell, steel mace, and resistance band workouts. Then, we have some workouts that use combinations of these home training tools.

Bodyweight Exercises:

  • Bodyweight Isometric Exercises
  • Bodyweight Chest Exercises
  • Bodyweight Shoulder Exercises
  • Bodyweight Back Exercises
  • Bodyweight Leg Exercises
  • Bodyweight Core Exercises

Full Length Follow Along Bodyweight Workout

Kettlebell Exercises & Workouts:

  • 50 Best Kettlebell Exercises
  • 7 Kettlebell Deadlift Variations
  • 12 Kettlebell Chest Exercises
  • 15 Kettlebell Shoulder Exercises
  • Kettlebell Upper Body Exercises & Workout
  • Kettlebell Lower Body Exercises & Workout
  • 20 Best Kettlebell Core Exercises

Full Length Follow Along Kettlebell Workouts

Full Length Kettlebell Workout

Steel Mace Exercises & Workouts:

  • Best Mace Exercises
  • Beginner Mace Exercise Playlist
  • Intermediate Mace Exercise Playlist
  • Advanced Mace Exercise Playlist
  • Best Mace Arm Exercises
  • Best Mace Core Exercises
  • Best Mace Leg Exercises
  • Best Mace Shoulder Exercises
  • Best Mace Back Exercises
  • 10 Steel Mace Workouts To Add To Your Routine
  • Steel Mace Upper Body Workout
  • Steel Mace Lower Body Workout

Full Length Follow Along Mace Workouts

Want to learn how to do a Steel Mace 360 and 10-to-2?

If you learn how to do a steel mace 360 and 10-to-2, you can add these two extremely rewarding exercises into your routine. Here is the ultimate resource on learning how to perform Mace 360s and 10-to-2s .

66 Steel Mace Swing Variations

Resistance Band Exercises & Workouts:

  • Youtube Playlist of resistance band exercises
  • 24 Best Resistance Band Exercises
  • Resistance Band Shoulder Workout
  • Resistance Band Leg Workout
  • Resistance Band Chest Workout
  • Resistance Band Back Workout
  • Resistance Band Bicep Exercises
  • Resistance Band Tricep Exercises

Full Length Resistance Band Workout

More on our two favorite home fitness equipment

We'd like to end this with a little more info on why these training tools are our favorite and why we think they belong in every household...

Resistance Bands (Every Home Should Have a Set)

Resistance bands are a must have for every home workout enthusiast, even if you are only planning on doing bodyweight workouts.

Bands can be used for the following:

  • Warming Up & Mobility: Bands are great for getting blood flowing to your muscles and joints. The tension is effective yet it doesn’t put pressure and stress on your joints the same way weightlifting does. Moreover, they are very useful for mobilizing joints. 
  • Flexibility & Stretching: Bands are fantastic for improving flexibility as they allow you to get into deeper stretches and they can stretch muscles that are otherwise hard to target due to a lack of flexibility.
  • Assistance: Bands are essential for those who aren’t strong enough to throw around their own bodyweight. If you have trouble with pull ups, dips, and even push ups, you can use them to assist you in these exercises. For example, if you strap a band on a pull up bar and then place your feet through them, your body will become “lighter” as the band pulls you up towards the pull up bar.
  • Resistance training: Bands can add more intensity to your bodyweight workouts. They can be used to mimic barbell exercises and they can increase the difficulty of bodyweight exercises (i.e. push ups with bands as added resistance).
  • Combine with free weights: You can pair bands with tools like steel maces and kettlebells to increase the resistance. For example, let’s say you only have a 25lb kettlebell, adding a yellow band to any given exercise can turn that 25LB kettlebell into a 40-50lb kettlebell. Here’s how you can combine bands with maces and kettlebells .

Can resistance bands build muscle?

Bands have even more benefits and uses than this.

All in all, bands are useful for all 4 pillars of fitness, so you will find a ton of use for them if you workout at home.

workout routine at home

Steel Maces (Our Favorite Home Fitness Tool)

Our good friend Jan Libourel wrote for us a little piece on why the steel mace is a must-have for every person who works out at home. So, we'd thought we'd share it here...


By Jan Libourel

At this moment, all the gyms in my region have been closed by government order because of fears of COVID-19. This means hard times for owners of small private gyms. Some had hoped to conduct open-air classes in nearby parks, but this was banned as well. This means that all the many people who relied on training at gyms will be thrown onto their own resources if they wish to maintain a good standard of fitness...so important when the health of each of us is in particular jeopardy. For them, there can be no better choice than the macebell--a true all-in-one home fitness tool.

Why the macebell? It is arguably the most versatile fitness tool in existence: Since it is in effect a leverage bell, you can change the resistance it offers merely by how you position your hands on the handle--closer to the ball of the mace, lighter; further away, more challenging. There are any number of exercises you can perform with the macebell. Every purchaser of a SET FOR SET macebell gets a free 84-page e-book filled with exercises of varying levels of difficulty to work virtually every part of the body. The macebell can be used indoors (if you have a modest amount of floor space and a ceiling that gives sufficient clearance) or outdoors. You can use it to slam tires and similar objects. No extra equipment like squat racks or a weight bench that takes up space in your home is required.

No piece of exercise equipment is more durable. SET FOR SET macebells are of all-steel construction and should last forever. They can be passed on for generation after generation in your family and will give equally good service for literally centuries. By way of contrast, cast-iron kettlebells can break off the their handles if dropped on a hard surfaces. Sometimes this even happens during shipment. (Cast iron is an inherently brittle substance. This is not a fault of the manufacturers.) The collars on adjustable dumbbells can loosen, spilling plates and possibly causing injury. There are no such problems with the macebell.

Compared to many other pieces of fitness gear, the cost of a SET FOR SET macebell is trifling. Current price for a 7-pound macebell is $27.95, for a 10-pounder $39.95, for a 15-pounder $49.95. These are the best starting weights for nearly everybody. Don't even consider starting with a heavier macebell unless you really have the strength of Ajax. However, as you progress with mace training, you may well find that some recommended exercises will not seem very challenging even with a 15-pound mace. However, they will become very worthwhile and demanding with a heavier (20- or 25-pound) mace. Rare will be the man who doesn't find plenty of exercises with SET FOR SET's massive 30-pound mace very demanding, rarer yet the woman. In any event, the cost of even a full complement of SET FOR SET's macebells will be but a fraction of the cost of many of these high-tech exercise cycles that run into the four figures. They will also take up a lot less room.

This leads to another virtue of the macebell. It is one of the most unobtrusive pieces of fitness gear. This is a real concern to many with limited housing space. You can line maces against a wall, where they will take up almost no floor space, stack them in a corner or a closet or slide them under a bed. Contrast this with the overwhelming presence of an Olympic barbell, a pair of squat racks and a weight bench all wedged into your bedroom, and the space-saving convenience of the macebell becomes apparent.

Consider, then, the macebell, all of you who have been uprooted indefinitely from your beloved gym or who simply prefer the economy, convenience and privacy of home training. As a fitness tool for home workouts it's hard, maybe impossible, to beat!

  • 9 benefits of steel maces
  • 4 week steel mace & bodyweight workout plan
  • 6 week steel mace & bodyweight workout plan to get shredded

6 week home workout plan

If you have any questions about our home workout plans or the guide in general, please feel free to contact us or leave a comment below!

Sam Coleman

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The Best At-Home Workouts to Help You Stay Healthy and Fit, According to Personal Trainers

You don't need much space or equipment to get moving.

preview for Kayla Itsines 14-minute ab workout

We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

You don't need a fancy gym membership or expensive exercise equipment to get you in amazing shape. The best workouts can oftentimes be done right in your home and use your bodyweight to work practically every muscle in the body. Whether you set up an exercise mat and resistance bands in the corner of your bedroom or have a larger area to break a sweat, you don't need much space or equipment to get moving.

For people who have a home gym, working out can be simple, but for those of us used to training in a studio, we have to get a little creative. "If you're home without any equipment, your body is your own machine! Work it," says corrective exercise specialist Tatiana Lampa , ACSM CPT, NASM CES and founder of the Training with T App .

Certified Personal Trainer Rachael DeVaux , RD, CPT, PES , suggests grabbing anything that resembles dumbbells like: laundry detergent, bags of produce, or milk jugs, for your own makeshift gym. "Investing in some resistance bands from Amazon can offer a huge variety of different exercises as well," she adds.

Tip: If you're not used to working out at home, Elise Young, CPT, FMS, of Elise's Body Shop , says it's important to designate a spot in the house that feels like a good fit for some movement. "This is a stressful time and we must adjust to the place we are currently in. Lay out a mat or towel and make that your spot."

Below, we've rounded up several of our trainers' favorite at-home work out movements to try and incorporate into your routine. DeVaux suggests choosing six exercises, breaking them up into two circuits, and completing each exercise for 12-14 reps, three rounds through each circuit. Before starting any exercise regimen, always be sure to consult your physician or healthcare practitioner.

Legs and Glutes Workouts

gym leg burn

Try air squats, side step squats, sumo squats, jump squats, and even weighted squats. You can even try holding a large bottle of detergent to get some added resistance with your squats, just make sure the lid is on tight.

exercising with a smile on the face

Front lunges, back lunges, and even side-to-side lunges are an excellent exercise for targeting the large muscles of the lower body. For an advanced movement, try jump lunges to get your heart rate up.

shaping the back of her body

Glute Bridge

This is a great bodyweight exercise to help warm-up the glutes and several muscles prior to incorporating more range of motion and any weights. You can enhance a glute bridge with resistance bands, and really make sure that you engage your core in addition to your glutes. Start with a regular glute bridge and work your way up to the single-leg bridge, which is very effective because it targets your hamstrings, glutes, and core.

female athlete jumping on wooden seat in gym

Look for a durable box or sturdy bench to bang out some low-impact step ups. This move is great for balance, stabilization, and building strength. Hold some weights or detergent bottles on either side of the body for extra resistance.

ready set sweat

Perfect this movement with your bodyweight and then grab a weight for extra resistance, engaging the glutes the entire time. Change things up by focusing on timing; lower down on a slow three-count, then squeeze the glutes as you return back up to standing position on a one-count.

"sit" as long as you can

Turoff says this effective and simple exercise activates your glutes, hamstrings, and quads. Try a 1:1 approach by working for 30 seconds and resting for 30 seconds, then repeating 3-4 times until you feel the burn.

Abs and Arms Workouts

working on her upper body

A fantastic full-body workout, push-ups work almost every muscle with a huge emphasis on upper body and core strength. Even if you can't do a regular one, consider dropping to your knees or doing them against a countertop to make the transition easier. Try DeVaux's push-up progression here .

woman stretching on piano bench

" Couches and chairs are a great alternative to a bench and allow for a ton of different movements," says Young. This makes for the perfect solution when doing dips to target the tricep muscles.

she stays fit because she stretches

Probably the most effective core workout, planks really do benefit the entire body and require a ton of stabilization throughout your core. Try planks on your forearms, and work up building strength in a side plank if possible.

she stays fit because she stretches

Shoulder Taps

While you're holding a strong plank, consider incorporating shoulder taps to build stability and strength. Shoulder taps work you transverse abdominals and obliques as well.

hard shaping

Grab a weight or detergent bottle for added resistance, and pick your feet up off the floor for an even harder challenge.

Full Body Workouts

determined female getting back her summer body

This high-intensity, plyometric exercise is perfect for getting your heart rate up and is a fantastic finisher to any workout. Try doing burpees tabata style: push for 20 seconds, then rest for 10 seconds. Repeat four to eight times for a full-body endurance workout!

working on her upper body

Mountain Climbers

Build strength, endurance, and cardiovascular stamina with mountain climbers. Try them at different paces; go fast if you want to get your heart rate up, or slow down and engage your core for some awesome ab work.

calm mind, clear mind

Superman Hold

Turoff loves this full-body move as an effective way to build strength in the lower back, something that is often neglected when exercising. Try to hold for 15-30 seconds and keep working your way up to a minute.

female athlete skipping with jumping rope in gym

It doesn't take much experience or space to start jumping rope. This total-body workout boosts both cardio and strength. Plus, a jump rope is an affordable and compact piece of exercise equipment.

Headshot of Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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No-Equipment Workouts: Tips to Modify Your At-Home Workouts

Sports & activity.

Just because you don’t have any workout equipment at home doesn’t mean you have to skip your sweat sessions. Here’s how to exercise at home with no equipment.

How to Exercise at Home With No Equipment

You carved out time, you have your workout plan, and you’re ready to crush it. But then you realize you don’t have the right equipment. You don’t have a barbell for squats or a resistance band for standing chest flys. Maybe you have no equipment at all.

But any workout is better than no workout. If that means substituting equipment or making modifications, you’re still showing up and putting in the work. In fact, home workouts or equipment-free workouts can be equally as effective. You just have to know what to do.

Whether you’re using just your body weight or working with limited equipment, you’ll be able to adjust to whatever your workout calls for, no matter your set-up. Here’s how to do it.

Tip: You can find tons of body-weight workouts in the Nike Training Club app by filtering by “no equipment.”

How to Exercise at Home Without Equipment

Despite what you may have heard, you can get a great workout without equipment. And progress doesn’t always have to come from lifting weights.

It could come from doing at-home , high-intensity interval training (HIIT) with mountain climbers, burpees, and high knees. Or it could be using the resistance of your body weight to build muscle.

For beginners, body-weight exercises generally provide enough resistance to challenge you. If it’s your first time doing a squat, start with air squats. For more advanced exercisers, you’ll likely need to add resistance in the form of plyometrics (jumping) or increase your time under tension by doing squat pulses.

Exercises to Do at Home Without Equipment

Your body is your gym as you work against gravity and the resistance of your weight. For example, in a push-up, you’re pressing yourself against gravity, using the muscles in your upper body.

These are some other body-weight exercises you can include in your home workouts:

  • Lateral lunge
  • Glute bridge
  • Bicycle crunch

Try This No-Equipment Workout

Exercise #1

  • Body-weight squat

Exercise #2

  • Body-weight pulse squat

Exercise #3

  • Reverse lunge

Exercise #4

  • Walking lunge

Exercise #5

  • Reps: AMRAP (as many reps as possible)

Exercise #6

Exercise #7

How to Make Body-Weight Exercises Harder

What if you can do 100 push-ups easily? Are body-weight workouts enough to get results? Yes! With a few key modifications.

  • Increase time under tension : Pause at the hardest part of a movement (ex. bottom of a squat, push-up, or lunge) for two seconds.
  • Adjust tempo : Count to five as you lower into squat, push-up, lunge, etc., hold for two, and press up quickly for the count of one.
  • Add a pulse : Once you’ve reached the hardest part of the exercise, add in a pulse, lifting and lowering a few inches without coming all the way back to the start.
  • Do more reps : If you’re used to doing 10 reps, do 15. If that’s too easy, try as many reps as possible (AMRAP) — with good form, of course.
  • Decrease rest time : Cut your rest time from 45 seconds to 15 to keep your heart rate up.
  • Adjust your stance : Move your feet or hands either further apart or closer together.

Alternatives to Dumbbells

No dumbbells? No problem! Here are some ideas for what you could use instead.

Water Bottles or Jugs

If you have household items like a gallon jug of water, milk or laundry detergent, you can swap them out for dumbbells, says Ryan Flaherty, Nike Senior Director of Performance.

“I was training one of my elite athletes who had just moved into his new house, and he hadn’t unpacked anything yet,” Flaherty says. “I took an empty laundry detergent jug, filled it with water to use as a dumbbell, and we were able to do a whole workout.”

This method is also adjustable; fill the jug halfway for a lighter weight or add more water for a greater challenge.

Other Household Items

Strength-training equipment like kettlebells and sandbags are nothing more than oddly-shaped weights. You can sub your conventional weights for a bag of dog food, mulch or a sack of flour. Get creative — what do you have lying around the house?

The strange shape makes it difficult to hold, which will activate smaller stabilizing muscles, similar to what a kettlebell or medicine ball does.

No-Equipment Cardio Exercises

You don’t need a treadmill or stationary bike to get your heart pounding. In fact, most HIIT workouts can be done without any weights. Some of the best equipment-free cardio exercises include:

  • Jumping jacks
  • Mountain climbers
  • Squat jumps

Or you could simply run in place. Put in the same effort that you would on a treadmill — pump your arms, activate your core muscles, and drive your knees.

No jump rope? Pretend! Hold your arms at your sides with an imaginary rope in your hands and turn your wrists as you jump, just as you would if you were using the real thing.

No plyo box? Use stairs or a bench. For moves like step-ups or box jumps, stairs or a bench are a great substitute for a box. And if you don’t have those, swap out for lunge jumps, squat jumps, or broad jumps.

Try This No-Equipment Cardio Workout

Get ready for this body-weight EMOM (Every Minute on the Minute) workout. You’ll need to set a timer for 12 to 20 minutes, then perform the first exercise for the given number of reps.

Once you’re done, you can rest until the minute is up. Or if you don’t finish all the reps, switch to the next exercise at the minute mark. Repeat the entire circuit three to five times.

  • 50 jumping jacks
  • 12 tuck jumps
  • 25 mountain climbers

How to Exercise at Home With No Equipment

Explore NTC

Free guidance from trainers and experts to strengthen your body and mind.

Originally published: December 3, 2021

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This Lower-Body EMOM Workout Strengthens Your Glutes, Hamstrings, And Calves With Just Dumbbells

Hello, booty gains.

lower body dumbbell emom workout video

Led by Leigh Taylor Weissman, CPT, founder of the Leigh Taylor Method, this “intense, but really fun” lower-body workout requires just a pair of 10- or 15-pound dumbbells and your preferred time-keeping device.

Meet the expert: Leigh Taylor Weissman, CPT , is a trainer, glute specialist, and founder of the Leigh Taylor Method.

Weissman guides you through three circuits involving squat variations , deadlift variations , and lunge patterns that will get your heart rate up and fire up *all* of the muscles in your lower half (core included!). As a certified glute specialist, Weissman knows exactly what it takes to make sure you’re giving your lower body the attention it deserves.

Follow along with Weissman in the video here:

preview for 11-Minute Lower-Body Dumbbell EMOM Workout | WH Hardcore

What is an EMOM workout?

EMOM, which stands for “every minute on the minute,” is a popular type of high-intensity interval training (HIIT) . This workout format can include both cardio and strength and will have you racing against the clock.

How it works: When doing an EMOM workout , the intention is to finish a set amount of exercises and/or reps within one minute—and then start the circuit all over again once those 60 seconds have passed. Your rest time is baked into the minute, and therefore entirely dependent on how efficiently you get your reps done.

For example, in Weissman's workout, she tasks you with completing eight reps each of narrow squats, standard squats, and wide-stance squats EMOM-style. So, if you work through all of those 24 total reps in, say, 45 seconds, then you have 15 seconds to rest before you repeat the circuit again. (Read more details on the workout next!)

Just like with any HIIT workout, you’ll want to do each rep in an all-out fashion before letting your body rest for a short time period. Since every circuit happens within just 60 seconds, EMOM workouts get intense quickly.

Benefits Of EMOM Workouts

An EMOM workout is a great way to pack an intense workout into less time. Plus, it’s a good option for those that don’t like a lot of downtime at the gym because you have to keep things moving. EMOM workouts can help you stay focused by adding that extra challenge of beating the clock. Just make sure to focus on form too.

  • Time-efficient
  • Can improve cardiovascular health
  • Can improve strength

What To Expect In The Lower-Body EMOM Workout

This 11-minute workout consists of three circuits, each repeated three times. You’ll get one full minute to recover before transitioning to the next set of moves.

Circuit one is made up of three squat variations that will get your glutes, quads, and hamstrings burning. During each minute, you’ll crank out eight narrow-stance squats, eight traditional squats, and eight wide-stance (sumo) squats, all while holding your dumbbells either at your side or at center.

After squatting it out, you'll move onto the second circuit, during which Weissman leads you through stiff-leg, traditional, and sumo deadlift variations, eight reps each, that target your glutes, hamstrings, core, and back.

Finally, the workout wraps up by engaging your glutes, quads, and calves with 10 alternating front lunges, 10 alternating reverse lunges, and five split squats on each side with dumbbells held at your sides. Get after it!

Olivia Luppino is an editorial assistant at Women's Health where she covers health, wellness, and fitness.

Lower Body Workouts

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Android Police

8 best workout apps in 2024.

Work up a sweat with these Android apps

  • Get personalized workout plans with Fitify and set your fitness goals with ease.
  • Freeletics offers HIIT workouts with personalized plans for cardiovascular health.
  • 30 Day Fitness - Home Workout provides monthly fitness challenges with instructions to help you reach your goals.

Working up a sweat after a long day of work or school can be satisfying. Runners open endorphins after a good cardio session, while athletes build muscle to improve strength and stamina. Everyone has a goal and a confidence level they want to attain. But reaching our fitness goals can be daunting, which is why we turn to our trusty smartwatches and mobile apps for assistance.

Many great Android apps specializing in workouts require a subscription, locking essential features behind a paywall. So, we took it upon ourselves to study the most accessible workout apps that offer free trials or have a healthy selection of exercises you can try before subscribing. Time to hit the ground running with these fantastic workout apps!

Workout app with plenty of accessibility

FitOn is one of our favorite fitness apps . The app offers indoor exercises, including cardio, Yoga, and Pilates. It also has a dedicated section for 10-minute workouts, which is great when you have little time to spare. Inside the app, you can create a body-specific workout plan.

The best Android fitness apps to help you stay healthy

The intensity levels per activity vary (there's a short survey when you sign up), so it's a welcoming addition to beginners and veterans. It also includes a Pro plan that adds meal plans, recipes, cast workouts, real-time heart rate measurements (via your watch), offline downloads, and music. But don't be fooled by the paywall; you can access all the workout options for free.

2 Workout for Women: Fit at Home

Detailed weight loss programs for women.

Women have different physiques than men, requiring tailor-made programs for weight loss and fitness training. One of the best workout apps for women is Workout for Women: Fit at Home.

You'll receive an optional questionnaire when logging into the app for the first time. The provided answers will prepare a personalized program to help you get started. Inside the app is a training tab with workouts, including options like Yoga, 7-minute workouts, stretches, and summertime workout regimens. Workout levels are split between beginner, intermediate, and advanced, so there's a workout level for everybody. But free accounts require watching a video to unlock exercises. Each exercise has onscreen instructions, but clicking the video icon redirects you to a video showing how to do it. Overall, the app has a lot of resources to empower women to live a healthier life.

3 Fitbod Workout & Fitness Plans

Great workout app for strength training.

Starting the app for the first time will ask you questions about your experience in lifting weights, reasons you've signed up for Fitbod, the location you primarily exercise at (answers will determine your available starter equipment), muscle groups you've worked on, and how often you can work out. Exercises then get split into three sections: instructions, target, and equipment, and are also timed. And if you require more guidance, you can also watch a demo. Other features includes the ability to save workouts, create your own, and share it. So, once you've made good progress, don't be shy to flaunt your achievements!

4 Freeletics

Specializes in ai coaching to help your routine.

The Freeletics app is an excellent addition to your home exercise regimen. It includes personalized workout plans based on your fitness goals. The Freeletics app provides all the tools you need to begin your workout (no external equipment required). Freeletics focuses on HIIT (high-intensity interval training) to improve your cardiovascular health. Still, if that's not for you, you can set the intensity on the workout level.

The app asks for a lot of personal information to create your profile, so that's one negative. It also locks parts of your fitness profile behind a paywall. However, despite these shortcomings, we found the Freeletics app to be a great choice. The app provides excellent resources for those who strongly prefer to focus on bodyweight exercises while having additional learning styles at their disposal (such as audio coaching).

5 Fitify: Fitness, Home Workout

Custom workouts that respect your needs.

Fitify: Fitness, Home Workout has a decent list of paid and free workouts. When you open the Fitify app, you will be greeted with questions about your fitness goals and workout experiences. The questions will help the AI determine a personalized workout plan. After you've signed up, the app will show several screens to register for a paid subscription; you can exit the page and return to the main home page for all the free features. Inside the Fitify app, you can access workouts (free and paid), recipes (paid), workout plans (paid), and your personal profile.

The downside of the Fitify app is that it locks the majority of its features behind a paywall, but at the very least, you can still pull up a sizable workout list inside the workouts tab; selecting a workout includes some custom options like changing the duration, adding music (which redirects to the Spotify app), a warmup toggle, and a quiet workout toggle. So, you can use the app to create custom workouts that fit your conditions.

If you're seeking a personal trainer, Fitify has a standalone app for finding a personal 1-on-1 trainer .

6 Home Workout — No Equipment

Includes detailed tips for improving your workout.

Home Workout — No Equipment is another app by the Leap Fitness Group. Like the Workout for Women: Fit at Home app, it has a pool of exercises you can perform on the spot. The app offers daily reminders of your exercise routines, so you don't need hold yourself accountable (for keeping track). It also provides various exercises, from warmups to more intense body-targeted training; there are plenty of options whether you're a beginner or a workout veteran. The detailed notes for each exercise make this workout app stand out; selecting an exercise will show common mistakes, illustrations, and breathing tips (the text display is well-optimized for mobile).

The app uses ads to keep the costs down, but it doesn't require an account to access any of the features — you can also remove ads with a one-time fee.

7 Seven — 7 Minute Workout

Short hiit exercises in all forms.

Are you looking to get in and out of a workout in less than 10 minutes, or are you simply trying to stretch your body after a few hours of sitting? Seven — 7 Minute Workout is an excellent app for those looking to work up a sweat without strings. However, even if this workout app primarily focuses on HIIT, you can change the workout plan to include your own set of exercises (like crunches, push-ups, and hip raises).

Similar to the other apps on this list, you must create an account and answer a questionnaire (though it is relatively short). Also, it is worth noting that not all workouts are available in the free tier; listed exercises with a lock icon require a premium subscription. Despite the restrictions, there are more than enough workouts to get you started. Another upside of using the Seven — 7 Minute Workout app is that you can publicly document your activity, complete challenges, and earn achievements — after all, any form of motivation can spark a newfound healthy routine.

8 30 Day Fitness — Home Workout

Creates a monthly plan with ease.

After reading this workout app list, you may already be keen to begin your fitness journey. But getting into the routine can prove more challenging than it should be. Part of the magic in progressive workout apps like 30 Day Fitness — Home Workout is having a set goal and plan to achieve it.

Loading up the app for the first time includes a small questionnaire to help determine your workout plan, but free users can ignore this and go straight to the month-long fitness challenges; inside the app, you can select abs workout, arm workout, and more. The workout challenges are split into three plan levels (easy, medium, and hard) based on how often you can commit to exercising. All listed workouts include an animation guide and instructions (text-based and video); tapping on the video icon inside the listed exercise will bring up a video of a person performing the exercise. Overall, it's a great workout challenge-focused app offering plenty of hands-on instructions.

Get aid from fitness trackers

The first step is getting into the daily habit of exercising and committing to an entire workout plan. But we have a few steps to go before we can reliably maintain our routine. But we don't have to do this alone. We can turn to fitness tracking to monitor our progress and remind us about all the daily health and fitness goals we wish to attain.

LazyFit: home workout planner 4+

28 days chair yoga challenge, next vision limited, designed for ipad.

  • #26 in Health & Fitness
  • 4.7 • 14.9K Ratings
  • Offers In-App Purchases



Do you wanna be lazy and fit at the same time? Want to lose weight? Need to gain muscle? Have no equipment? Lazyfit is perfect for you. LazyFit, your scientifically designed virtual fitness coach, keeps you motivated on your fitness journey. LazyFit Provides Customized Support for Your Body. LazyFit is designed to offer targeted assistance for your body's needs during workouts. When you're focusing on rehabilitation, have certain areas of vulnerability, or simply want to prevent injury, LazyFit offers tailored exercises and movements. By targeting specific muscle groups and joints while reducing strain on areas, LazyFit helps you exercise with confidence and peace of mind, knowing that your body is being looked after. With LazyFit, you can enjoy the benefits of physical activity while minimizing health risks and promoting a safer workout experience. Join 28-Day Challenge for Your Fitness Goal. Explore 28-day chair exercises, bed workouts, yoga, wall pilates, somatic exercises, and more. LazyFit provides personalized recommendations based on your preferences, lifestyle, and fitness goals. Whether you want to lose weight, gain muscle, or adopt a healthier lifestyle, LazyFit is here for you. Incorporating Somatic Exercises, LazyFit adds mindfulness to your routine. Whether you're a senior seeking chair fitness or a yoga beginner, LazyFit caters to all your needs. Enjoy Flexible Workouts Anywhere with LazyFit. Our diverse at-home sets require no equipment. Benefit from a personalized approach to speed up your weight loss or muscle gain goals. Key Features: - Workout Coach: Personalized workout plans for faster results - From Beginner to Advanced: Fitness exercises for all levels - 28-Day Challenge: Jumpstart your fitness journey with LazyFit - Target Training: Focus on specific areas - Wall Pilates Workouts: Pilates with wall-based exercises - Belly Exercises for Women: Focused belly fat workouts for a toned core - Somatic Exercises: Mindful workouts for well-being and mental health - Chair Yoga for seniors: Added comfort with chair workouts - Bed Exercises: Get fit while being lazy in bed with fun and no pain - Yoga: Enhance flexibility and balance with yoga - Senior Fitness: Tailored exercises for seniors to maintain health - Stretching Routine: Enhance flexibility; Reduce stress and prevent lower back pain - Daily Progress Tracker: Track your everyday progress to stay on track - Health & Fitness Tips: Explore resources to keep you on the right track. Join LazyFit's 28-day challenge for achieving your fitness goals. LazyFit, your fitness companion, offers yoga, chair workouts for seniors, wall pilates, bed workouts, somatic exercises, targeted training, and personalized exercises. Join the community of thousands that have transformed themselves with LazyFit. Start your holistic fitness experience today. Lazy, loud, and proud, let's get fit together! Subscription Information: -Subscription Name: Yearly Premium -Subscription Duration: 1 year (7 days trial) -Subscription Description: Users will get a 1-year LazyFit Premium which includes customized workout plans, and full access to the exercise library. • Payment will be charged to iTunes Account at confirmation of purchase • Subscription automatically renews unless auto-renew is turned off at least 24 hours before the end of the current period • The account will be charged for renewal within 24 hours prior to the end of the current period, and identify the cost of the renewal • Any unused portion of a free trial period, if offered, will be forfeited when the user purchases a subscription to that publication, where applicable • Subscriptions may be managed by the user and auto-renewal may be turned off by going to the user's Account Settings after purchase Terms of Use: https://app-service.mejorai.com/static/user_agreement_20230213.html Privacy Policy: https://app-service.mejorai.com/static/privacy_policy_20230213.html Contact us: [email protected]

Version 1.7.31

Embark on an enhanced fitness journey with LazyFit's latest upgrades!

Ratings and Reviews

14.9K Ratings

Best workout app by far

I love this app! I'm out of shape and I often get dizzy when I do any kind of standing exercise so this is perfect for me! It's extremely quick and easy, with options for longer or more strenuous workouts if you want. There are a lot of features you can modify and I'm constantly finding new workouts, stretching techniques and yoga, all sitting or laying down so anyone can do them and get results! I do the day by day chair exercises (less than 10 minutes) the app suggests but usually I do multiple sets. When I've done exercise by myself in the past I haven't seen much results & usually get discouraged and quit, but I love how the app tells you exactly what to do, but gives you options to personalize your workout. I was in a TERRIBLE car accident and was severely injured, so most workouts I've tried have been painful, but this app let's you specify what injuries you've had and modifies your workout plan to help you get results without any pain! INCREDIBLE app!

Developer Response ,

Dear Rissa2207, thank you so much for your support! We are thrilled to hear that LazyFit has been a perfect fit for your fitness journey. It's our priority to make exercise enjoyable for everyone. Knowing that the app has helped you to exercise without pain and stay motivated truly means the world to us. If you ever have suggestions or need further assistance, please don't hesitate to reach out at [email protected] from LazyFit

Suddenly I’m back to 3 minute routines

I picked a chair exercise plan. It is more stretching than anything else. But I thought it would get to be more exercise as the days went by. Today I did the 20th day of my plan for chair exercises. But when I went into the app, it came up as day 1 of a mat exercise plan. I went in and changed back to chair exercises, hoping I’d get back to where I was. In order to move leave this screen, I had to agree to change the days from my old plan (mat exercises, which I never did) to day one of my “new” plan. Nevertheless, the app then took me to day 20 of the the chair exercises plan I have been following. But when I finished, the app set me up for day 2 for tomorrow’s plan and I am back to a 3 minute exercise routine. I don’t feel this app is improving my overall fitness and I wish I could get my money back. The 7 day trial is worthless and doesn’t really let you know how the app works…although after 20 days, I’m not sure how the app works as I didn’t choose mat exercises. Update: From 3 stars to 4. The customer service provided the the staff of this app is excellent. They let me know that an update was due. After the update, I was still at day 2, but by the next day, I was back at day 21. I still have concerns as to whether this app will actually improve my overall fitness. But they are responsive.
Dear Mcgtreti, we sincerely apologize for any inconvenience you've experienced with our app. We value your feedback and are fully dedicated to addressing and resolving the issues. We have released a new version, V1.7.10, specifically designed to address the bug you experienced. We highly recommend updating to the latest version to ensure a smoother and improved user experience. Your satisfaction is our priority, and we believe this update will significantly enhance your experience. To ensure your problem has been solved, please kindly reach out to us at [email protected], and we'll strive to respond within 24 hours. Thank you for your understanding. We're always here to help you reach your fitness goals! Annie from LazyFit Update: Dear Mcgtreti,we sincerely appreciate your updated feedback and apologize for the inconvenience you initially faced with the app's unexpected changes.We are committed to providing a more stable and enjoyable experience moving forward. Your patience and understanding during this process are truly valued. we assure you that we are continuously working to enhance our programs to meet the diverse needs of our users. Your feedback serves as a valuable insight into areas for improvement, and we are grateful for your continued engagement. Should you have any further questions, concerns, or suggestions, please feel free to reach out to us. We are here to ensure your satisfaction and help you make the most out of your fitness journey with our app. Thank you for being a part of our community, and we look forward to supporting you on your fitness goals. Annie from LazyFit
I have a chronic medical condition that has greatly reduced and altered my ability to do physical activities. Because I’ve always been physically active, these changes have led to weight gain, depression, hopelessness and feeling lost as I found myself setting goals according to what I used to be physically able to do and not really knowing how to modify things to fit my current abilities. A recipe for that dreaded vicious circle. With this app; NO MORE! For the first time in too long, I have set realistic goals, I have achieved small goals and I feel hopeful about my future. You can too! The free trial allows you to explore the app and there are a variety of pricing plans that are very reasonable; especially compared to other apps out there.
Dear DanneB6870, Thank you so much for sharing your experience with our app. We're truly delighted to hear that it has made a positive impact on your life. Your feedback is incredibly valuable to us, and we appreciate you taking the time to express your thoughts. We understand the challenges you may be facing, and we're committed to providing a supportive and adaptable platform for users with diverse needs. It warms our hearts to know that you've set realistic goals, achieved them, and are feeling hopeful about the future. If you have any suggestions, concerns, or if there's anything specific you'd like to see improved or added to the app, please don't hesitate to let us know. We're here to support you on your journey, and your success is our success. Thank you again for choosing our app. We look forward to being a continued part of your wellness journey. Annie from LazyFit


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home work out fitness

10 fitness items you can use to work out in your small apartment

I f you’re sick of paying for a costly gym membership, bring the gym to you! Even the smallest of apartments can be turned into a home gym. Amazon offers compact gym equipment so you can get the same workout without ever having to leave the comfort of home. 

If you’re ready to cancel your gym membership, get all the workout gear you need sent straight to your door with an Amazon Prime membership.


The benefits include fast, free delivery, access to invite-only deals and the option to  Buy With Prime . Most purchases can be delivered to your door in 24 hours if you're an  Amazon Prime member . You can  join or start a 30-day free trial  to start your holiday shopping today.

A walking pad is a mini treadmill you can easily store away. The Spearax walking pad offers a quiet way to work out easily, holding up to 320 lbs.

A weight set helps you create your own workout. Perform different stretches and weight exercises with different weights and start to see your strength grow. This dumbbell set is neoprene-coated, making them comfortable to use. Plus, easily store them away when you’re done.


Yoga is a great workout and there’s very little equipment required. This yoga set includes a yoga mat, blocks, knee pads, and other helpful items that make your practice easier.

Workout while you work with the pedal exerciser that easily fits under your desk. It’s a sturdy piece of equipment with up to 39 lbs of resistance.

If you have a sturdy doorframe in your apartment, a pull-up bar can easily be attached, making arm day a breeze. This set also comes with resistance bands and a door anchor for extra safety.

Ellipticals add some fun to your workout but can often be too large for tiny apartments. The Walk Cross trainer elliptical can easily be folded up and stored in a closet. The digital monitor will show your progress and make it feel like you’re in a regular gym.

If you’re looking for multiple machines in one, this portable home gym has everything you need. Just step on the pads and use the home gym for weight training and cardio. When you’re done, just pack everything in the reusable bag and store it away.

To get the effect of climbing the stairs without having to leave your apartment, this mini stair climber provides the effect you’re looking for. It comes in a variety of colors and comes with resistance bands to make your workout more intense.

Looking to build up your ab and arm strength? An ab roller can help you accomplish an easy workout without cumbersome equipment. This set is easy to put together and holds up to 600 lbs. 

Nothing is easier to pack and unpack than a resistance band set . This set offers bands from 10 lbs to 50 lbs and includes a carrying case, so you can work out from anywhere.

Original article source: 10 fitness items you can use to work out in your small apartment

home work out fitness

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LifePro Vibration Plate Exercise Machine - Whole Body Workout Vibration Fitness Platform w/ Loop Bands - Home Training Equipment - Remote, Balance Straps, Videos & Manual

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Lifepro Vibration Plate Exercise Machine with Magnetic Acupoints, Whole Full Body Vibration Platform Machine for Beginners & Recovery, Vibration Plate for Lymphatic Drainage, Full Body Workout Machine

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We are two buddies who not long ago suffered from severe ACL injuries. We founded Lifepro because no one should have to go on this journey alone. Lifepro is a vibrant community where people striving to achieve their fitness goals can find all the equipment they need, clear workout routines to follow, and support to keep them motivated and on track.

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Waver BLACK | Premium A+

Straight Arm Planks

Engage your triceps and core, adding intensity with your desired speed of vibrations.

Glute Bridges

Combining hip extensions with a solid core & glute workout, glute bridges build whole-body strength.

Glute Stretches

Relieve tension & tightness, and build your glutes.

Strengthen your lower body by working your glutes and quads, while building core strength.

Alternative Shoulder Presses

Hit all three parts of your deltoid, upper back, and abs by combining the vibration plate & resistance bands.

What if the Waver malfunctions?

Although our vibration machines rarely malfunction, if yours does, you can easily get in touch with our support team, & they'll quickly help you take care of the issue.

Is there a tangible difference between the various speeds of operation?

The difference in speed can be felt across all selections, although if only switching in increments of one, the difference feels less pronounced.

How is the Waver packaged for shipping? Is it well protected?

The Waver comes very well packaged with plenty of material in the box to keep it from being damaged during shipping.

Is it safe to use the Waver with standard wall outlets?

Yes! The Waver is made to function safely on standard electrical currents from your outlet. The built-in breaker protects you and the device from instabilities in the current.

What is the user weight limit on the Waver?

The Waver can handle up to 330 lbs of weight while in use!

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Current Publishing

Fitness franchise tailors workouts for moms

home work out fitness

By Samantha Kupiainen

After moving from Seattle in 2019, Carmel resident Debra Sexton knew she needed one thing — community.

“I knew I wanted to do something that included my kids and was conducive to stay-at-home-mom life, but also a career that would work with both schedules,” said Debra Sexton, owner of FIT4MOM North Indy and mother of three. “So, I bought FIT4MOM. I didn’t know the area, I didn’t know anybody here, but I just knew this is going to bring me community and all the things that I know I need to know.”

FIT4MOM is a franchise that has roots in San Diego starting in 2001. It offers fitness classes for moms at every workout level and stage of motherhood. Sexton started out as the only employee for FIT4MOM North Indy, but now the franchise has 12 employees.

“All of our instructors are certified pre- and postnatal fitness instructors for group fitness,” Sexton said. “That means they are all qualified to teach moms at any stage of pregnancy and postpartum and provide all of the most current up-to-date guidelines for what is approved for each trimester, as well as the fourth trimester.”

Sexton said even though new moms can be cleared to return to fitness by their doctors, it’s important to not jump right back into high-intensity interval workouts.

“You really have to do modifications for that stage of motherhood,” she said. “We are really aware of pelvic floor injuries and diastasis recti. Our instructors meet the mom where they’re at. And every workout is meant to empower those moms and make them leave feeling like they’ve achieved something and that’s been the best hour of their day.”

FIT4MOM North Indy also offers a stroller fitness class called “Stroller Strides,” a 60-minute total-body workout that incorporates cardio, strength and core training while engaging young children in the stroller.

Sexton and her team have dubbed May the “Month of Mama” and have special events planned.

“At the end of the month, we’ll finish with Mamapalooza, which is one big party where we’re going to work out together, and then we’re doing doughnut decorating from Crack Daddy Donuts,” Sexton said. “We have a stretch lab coming, giving complimentary stretches to the moms and complimentary iced coffees and tons of giveaways. So, all month I’ve been reaching out to all the local stores that I really feel are like-minded businesses that love to give back to the moms in the community.”

Mamapalooza is set for 10 a.m. to noon May 28 at Coxhall Gardens, 11677 Towne Rd. in Carmel.

Learn more at carmel.fit4mom.com .

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    Let's go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required! A note on warming up and cooling down. Home Workout #1: Beginner Bodyweight (Start Here) Home Workout #2: Advanced Bodyweight. Home Workout #3: The 20-Min Hotel Routine. Home Workout #4: High-Intensity Interval Training.

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    Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. 7.7M Reads 1.6K Comments.

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    The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. You'll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. Within each workout, you'll want to keep your rest periods between 90 seconds and two minutes during weeks one and two.

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    To do high knees, start in a standing position. One at a time, lift each knee to your chest and alternate between legs while swinging your opposite arm forward. As you gain speed, this exercise starts to look like running in place. Doing this exercise targets the lower body and core and is relatively easy to add to a home workout.

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    Stand with a dumbbell in each hand to start your lateral raise. Your palms should be facing inward towards the mid-line of your body. Raise your straight arms to shoulder height and lower slowly. Do two to three sets of 10 to 12 reps. If you find that you are bending your elbows, you are lifting too much weight.

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    At the early stages of a periodized program, you may want to do three to four sets with 10 to 12 reps. The weight you choose is based on your level of fitness. If the final rep of 12 is easy, you should increase the weight. Perform this rep range for two weeks. Then progress to two to three sets of 8 to 10 reps.


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    If the Beginner Bodyweight Workout above seems too easy, try this advanced routine on for size.. This is the Advanced Bodyweight Workout (Do 3 Circuits):. 10 One-Legged Squats - each side; 20 Bodyweight Squats; 20 Walking Lunges (10 each leg) 20 Jump Step-Ups (10 each leg) 10 Pull-Ups (or inverted bodyweight rows using your kitchen table)

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    Yes! With a few key modifications. Increase time under tension: Pause at the hardest part of a movement (ex. bottom of a squat, push-up, or lunge) for two seconds. Adjust tempo: Count to five as you lower into squat, push-up, lunge, etc., hold for two, and press up quickly for the count of one.

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  22. 44 Best Bodyweight Exercises (for Each Muscle Group)

    Bodyweight Squats: 10 reps. Push-ups: 10 reps. Pull-ups: 10 reps. Reverse Crunch: 10 reps. Repeat 2-6 two more times, for 3 complete circuits. Post-workout stretch. Boom! You now have a bodyweight workout you can do in your own home. You can mix and match from each category or progress to more difficult moves as you get stronger.

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    In this high intensity cardio bodyweight workout from trainer Lita Lewis, you'll spike your heart rate with high-knees, fast feet, and star jumps; plus work ...

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